While a temporary spike in blood sugar levels after eating is normal, there are ways to prevent sharp fluctuations—including a method that doesn't require you to leave your seat.
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According to the scientific website Verywell Health, research suggests that seated calf raises—also known as soleus pushups—help stabilize blood sugar levels after meals. The soleus is a muscle in the lower leg and is considered one of the most capable muscles of consuming glucose from the bloodstream, even during low-intensity activity.
According to a 2025 study, interrupting prolonged sitting every half hour with three minutes of this exercise can reduce the insulin response by up to 26%. This means the pancreas does not need to secrete large amounts of insulin, making the body more efficient at processing sugar.
The same study found that soleus pushups, non-weight-bearing resistance exercises, and stretching are all capable of significantly improving glucose regulation, insulin sensitivity, and vascular function, especially for individuals unable to perform traditional weight-bearing exercises.
In this context, physical therapist Ashley Katzenback stated: "The study results are truly remarkable; we previously believed walking was essential to stabilize blood sugar after meals, but it turns out that simple interventions performed while seated are perfectly sufficient to achieve this."
In another small study conducted in 2022, participants consumed a glucose-heavy beverage and then performed prolonged soleus pushups for a total of 270 minutes, with breaks of no more than 4 minutes of sitting. Elevated glucose levels dropped by approximately 52% compared to continuous sitting, with gradual improvements in sugar levels appearing within a short period.
Sara Rosenkranz, an associate professor of kinesiology and nutrition sciences at the University of Nevada, Las Vegas, added: "Performing calf raises while sitting after a high-carb meal indeed helps lower postprandial glucose levels and increases energy expenditure."
Why is the soleus pushup linked to blood sugar levels?
The importance of this exercise lies in the nature of the soleus muscle itself; it relies less on internal energy stores (glycogen) and instead uses glucose continuously, making it an effective tool for sugar regulation.
"Mechanically, the soleus can sustain low-intensity activity for long periods while steadily consuming glucose, despite its small size relative to the total body mass," Katzenback explained.
Katzenback often tells her patients that the calf muscle is the "heart of the lower extremities" because it pumps blood from the lower legs back to the heart. When activated, this muscle gradually pulls glucose from the bloodstream, reducing blood sugar spikes.
Nevertheless, experts point out that any movement after eating remains beneficial. Walking is still more efficient for improving overall health, but this exercise remains a practical and easy option, especially for those forced to remain seated for long periods.
