{"id":341407,"date":"2026-02-17T07:06:19","date_gmt":"2026-02-17T07:06:19","guid":{"rendered":"https:\/\/www.europesays.com\/ie\/341407\/"},"modified":"2026-02-17T07:06:19","modified_gmt":"2026-02-17T07:06:19","slug":"how-to-reduce-post-meal-sugar-spikes-in-just-3-minutes-apollo-and-fortis-doctors-back-this-simple-trick","status":"publish","type":"post","link":"https:\/\/www.europesays.com\/ie\/341407\/","title":{"rendered":"How to reduce post-meal sugar spikes in just 3 minutes: Apollo and Fortis doctors back this simple trick"},"content":{"rendered":"<p>A simple seated movement, lifting your heels repeatedly while sitting, could significantly reduce post-meal sugar spikes, according to a new scientific review highlighted in a report by The Times of India (TOI).<\/p>\n<p>With India witnessing a sharp rise in type 2 diabetes, particularly among younger adults with sedentary lifestyles, researchers say targeted lower-limb muscle activity may offer a practical, low-cost solution for everyday glucose control.<\/p>\n<p>Heel Raises and Blood Sugar: What the New Research Says<br \/>The review, published in Diabetes &amp; Metabolic Syndrome: Clinical Research &amp; Reviews, focuses on activating the soleus muscle, located deep in the calf.<br \/>Unlike larger leg muscles that tire quickly, the soleus is designed for endurance and can remain active for long periods without fatigue. Researchers found that simply contracting this muscle while seated may help regulate blood sugar more effectively than prolonged sitting.<\/p>\n<p>In laboratory tests:<\/p>\n<p><img decoding=\"async\" alt=\"ET logo\" src=\"https:\/\/www.europesays.com\/ie\/wp-content\/uploads\/2025\/08\/1756640479_840_118783427.cms.png\" width=\"90%\"\/>Live Events<\/p>\n<ul>\n<li>Post-meal glucose spikes dropped by 39\u201352%<\/li>\n<li>Insulin response reduced by up to 60%<\/li>\n<li>Breaking sitting every 30 minutes with light leg activity lowered insulin spikes by 26%<\/li>\n<li>Improved overnight glucose levels were observed in people with type 2 diabetes<\/li>\n<\/ul>\n<p>Why the Soleus Muscle Is Called the \u2018Second Heart\u2019<br \/>Speaking to TOI, Dr Raju Vaishya of <a rel=\"dofollow noopener\" href=\"https:\/\/m.economictimes.com\/apollo-hospitals-enterprise-ltd\/stocks\/companyid-62.cms\" data-ga-onclick=\"Inarticle articleshow link click#News#href\" target=\"_blank\">Apollo Hospital<\/a> explained the science behind the finding.<br \/>He described the soleus as a \u201csecond heart\u201d because it helps pump blood back to the heart and acts as a metabolic regulator.\u201cWe often think of the heart as the only vital pump in the body, but the soleus muscle in the calf acts as a second heart. When activated regularly, it improves circulation and works like a metabolic sink, helping remove excess sugar from the bloodstream, even while we are sitting,\u201d he told TOI.Seated Exercises Can Help Even Without Strenuous Workouts<br \/>According to Anoop Misra, corresponding author of the review and chairman at <a rel=\"dofollow noopener\" href=\"https:\/\/m.economictimes.com\/fortis-healthcare-ltd\/stocks\/companyid-16648.cms\" data-ga-onclick=\"Inarticle articleshow link click#News#href\" target=\"_blank\">Fortis Healthcare<\/a>, lower-limb strength is closely linked with glucose control and blood circulation.<\/p>\n<p>He noted that small, consistent movements such as soleus push-ups or seated heel raises may be especially helpful for people who cannot perform intense workouts.<\/p>\n<p>\u201cSimple seated movements can significantly reduce post-meal sugar spikes. You don\u2019t need a gym to improve metabolism. Sustained muscle activation, particularly of the soleus, can deliver powerful benefits for diabetes prevention and heart health,\u201d he told TOI.<\/p>\n<p>Diabetes Risk Rising in India\u2019s Sedentary Population<br \/>Health experts warn that long hours of sitting, whether at desks, in cars or at home, slow metabolism and worsen insulin resistance.<\/p>\n<p>India already has one of the world\u2019s largest diabetes burdens, and increasingly younger adults are being diagnosed due to:<\/p>\n<ul>\n<li>Desk jobs<\/li>\n<li>Limited physical activity<\/li>\n<li>Poor dietary habits<\/li>\n<li>Long screen time<\/li>\n<\/ul>\n<p>Simple interventions that fit into daily life, researchers say, could make a meaningful difference.How to Do the 3-Minute Heel Raise Exercise<br \/>The movement is easy and can be done anywhere, at work, home or while travelling.<\/p>\n<p>Steps:<\/p>\n<ul>\n<li>Sit comfortably with feet flat on the floor<\/li>\n<li>Keep toes planted<\/li>\n<li>Lift your heels slowly upward<\/li>\n<li>Lower them back down<\/li>\n<li>Repeat continuously for 2\u20133 minutes<\/li>\n<\/ul>\n<p>Try this every 30\u201360 minutes during long sitting periods.General Tips to Manage Post-Meal Blood Sugar Naturally<br \/>While heel raises may help, experts stress they are not a substitute for regular exercise. Combine them with healthy habits for best results:<\/p>\n<ul>\n<li>Walk for 10\u201315 minutes after meals<\/li>\n<li>Avoid prolonged sitting<\/li>\n<li>Eat high-fibre foods and reduce refined sugars<\/li>\n<li>Stay hydrated<\/li>\n<li>Include strength training 3\u20134 times a week<\/li>\n<li>Maintain a healthy body weight<\/li>\n<li>Monitor blood sugar regularly<\/li>\n<\/ul>\n<p>A small movement may deliver big benefits. For elderly, overweight or desk-bound individuals, simply moving your heels for a few minutes could help stabilise blood sugar and improve circulation, a reminder that sometimes, the simplest habits are the most powerful.<\/p>\n<p>Disclaimer: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.<\/p>\n","protected":false},"excerpt":{"rendered":"A simple seated movement, lifting your heels repeatedly while sitting, could significantly reduce post-meal sugar spikes, according to&hellip;\n","protected":false},"author":2,"featured_media":341408,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[275],"tags":[161765,112001,161768,161771,161769,18,66701,135,475,474,161764,19,17,161770,161763,161766,161772,161767],"class_list":{"0":"post-341407","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-healthcare","8":"tag-3-minute-exercise-to-lower-blood-sugar","9":"tag-apollo-hospital","10":"tag-diabetes-prevention-tips-at-home","11":"tag-doctor-recommended-diabetes-tricks","12":"tag-easy-exercises-for-blood-sugar-control","13":"tag-eire","14":"tag-fortis-healthcare","15":"tag-health","16":"tag-health-care","17":"tag-healthcare","18":"tag-how-to-reduce-blood-sugar-naturally","19":"tag-ie","20":"tag-ireland","21":"tag-lower-glucose-after-meals-fast","22":"tag-post-meal-sugar-spikes-control","23":"tag-seated-heel-raise-exercise-benefits","24":"tag-simple-seated-workout-for-diabetics","25":"tag-soleus-muscle-glucose-control"},"share_on_mastodon":{"url":"","error":"Validation failed: Text character limit of 500 exceeded"},"_links":{"self":[{"href":"https:\/\/www.europesays.com\/ie\/wp-json\/wp\/v2\/posts\/341407","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.europesays.com\/ie\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.europesays.com\/ie\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/ie\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/ie\/wp-json\/wp\/v2\/comments?post=341407"}],"version-history":[{"count":0,"href":"https:\/\/www.europesays.com\/ie\/wp-json\/wp\/v2\/posts\/341407\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/ie\/wp-json\/wp\/v2\/media\/341408"}],"wp:attachment":[{"href":"https:\/\/www.europesays.com\/ie\/wp-json\/wp\/v2\/media?parent=341407"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.europesays.com\/ie\/wp-json\/wp\/v2\/categories?post=341407"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.europesays.com\/ie\/wp-json\/wp\/v2\/tags?post=341407"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}