A simple movement of lifting and lowering your heels, while you are seated, may reduce post-meal blood sugar spikes by up to 52 per cent.
Yes, you read that right. This simple exercise can even lower insulin response by 60 per cent during oral glucose tolerance tests, as per a review.
The findings published in the journal Diabetes and Metabolic Syndrome: Clinical Research and Reviews show that performing passive stretching exercises for 40 minutes acutely lowered blood glucose by up to 28 milligrams per decilitre, and persistently improves blood flow to the femur or thigh by 30 per cent.
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"Lower-body (simple resistance activities, soleus push-ups, and stretching exercises) are simple interventions that can be performed while seated and have the potential to significantly improve glucose regulation, insulin sensitivity, and vascular function in populations unable to engage in traditional weight-bearing aerobic exercise," experts wrote.
The study highlights practical, low-cost exercise options for preventing and managing diabetes among the sedentary, elderly or those with limited mobility.
According to experts, the lower-body skeletal muscles, specifically the thighs, gluteal muscles, and calves, are the largest muscle groups and function as potent metabolic sinks, thereby improving insulin sensitivity and glycemic regulation.
The researchers analysed published studies to understand how activating lower-body skeletal muscles may be a metabolic driver for improvements in blood glucose and vascular health, suitable for those who cannot perform weight-bearing aerobic exercises.
