Heard of the soleus muscle exercise that you can do while sitting in a chair? Study proves its effectiveness in reducing blood sugar levels.
Published Dec 18, 2023 | 8:00 AM ⚊ Updated Dec 18, 2023 | 8:00 AM
Soleus muscle exercise for diabetics to lower blood sugar. (OrthoIndy/YouTube)
Did you know that you can lower your blood sugar levels with just simple leg exercises? These exercises could be a game-changer for people with diabetes or those concerned about their blood sugar levels.
And the best part is that these exercises — that target the soleus muscle — are easy to do, even if you have limited mobility.
South First spoke to a few experts on how the soleus muscle exercises can help in reducing blood sugar levels.
The soleus muscle is a lesser-known calf muscle located deep beneath the larger gastrocnemius muscle — the chief muscle of the calf of the leg. It plays a crucial role in helping us maintain balance while standing and walking.
Traditionally, it has been overlooked in favour of exercises that primarily target the larger muscle groups, but recent research is shedding new light on its importance.
The soleus muscle exercises are where one is seated with feet flat on the floor, muscles relaxed. Then, the heel is raised while the front of the foot stays planted.
As the heel gets to the top of its range of motion, the foot is passively released to come back done.
Speaking to South First, certified metabolic health coach and low-carb diet practitioner Shashikant Iyengar said, “A study conducted at a leading medical research centre involved participants with varying levels of physical activity and mobility.
The aim was to determine the impact of these soleus muscle exercises on blood sugar levels.
Over the course of six months, participants engaged in a series of seated calf raises, which specifically activated the soleus muscle. Blood sugar levels, insulin sensitivity, and other relevant health markers were monitored throughout the study.
The findings showed that participants who regularly performed the soleus muscle exercises experienced a significant reduction in their blood sugar levels, as much as 50mg/dl.
Soleus exercise benefits. (Study)
The study explains that the soleus muscle is rich in mitochondria, the “powerhouse of the cell”. Engaging in regular exercise that targets the soleus muscle activates the mitochondria, leading to increased glucose uptake from the bloodstream. This process helps lower blood sugar levels naturally.
“We found that the human soleus muscle could raise local oxidative metabolism to high levels for hours without fatigue during a type of soleus-dominant activity while sitting, even in unfit volunteers,” cited the study.
This study says that the activity lowers blood sugars and also VLDL-triglycerides and hyperinsulinemia. This muscle uses less glycogen and more glucose from the blood.
The soleus muscle doesn’t store glycogen. It uses glucose directly from the blood stream, hence, using it quickly to reduce the blood glucose. It is very useful in case one has ingested a lot of sugary foods.
One of the most significant advantages of these simple exercises is their accessibility.
Unlike high-intensity workouts that can be challenging for individuals with mobility issues, the soleus muscle exercises can be done while sitting in a chair or even lying in bed.
This inclusivity is a game-changer for people who are limited in their ability to engage in physical activity due to age, injury, or other health conditions.
Iyengar, who has recommended these exercises to some of his patients, said that people could try 50 repetitions both before and after meals, and see how it works for them.
Renowned diabetologist Dr V Mohan of Mohan’s Diabetes Specialities Clinic in Chennai, confirming the role of the soleus muscle in managing blood glucose levels, however, emphasised that while the soleus muscle exercises are promising, it should not replace regular aerobic exercises.
“Physical activity is holistic and is best done outdoors, particularly in conducive environments,” he told South First. In pollution-prone areas, he suggested indoor exercises as a viable alternative.
Dr Mohan also introduced the “FAR” acronym to describe the three essential components of physical activity:
Flexibility (F): This includes stretching exercises that improve muscle balance, posture, and reduce body aches. It is particularly beneficial for older adults.
Aerobic exercise (A): Activities like walking, jogging, swimming, and playing sports such as badminton or tennis fall under this category. Aerobic exercises are crucial for cardiovascular fitness, weight management, and diabetes control.
Resistance training (R): This involves developing muscle power and mass in the upper and lower limbs, as well as the core. Resistance training is beneficial for diabetes management and reducing insulin resistance.
“Improved muscle power, as indicated by better grip strength, has even been linked to decreased mortality in the PURE study, where we also contributed,” Dr Mohan noted.
Dr Mohan advised that a comprehensive exercise routine should incorporate all three components for maximum benefit. However, he recognised the additional advantages of including soleus muscle exercises in the routine.
“While soleus muscle exercises alone may not provide complete health benefits, they can complement a well-rounded exercise regimen, particularly for those with mobility constraints,” he added.
Dr Mohan concluded by highlighting the need for more extensive studies on the soleus muscle’s impact on diabetes control. He encouraged individuals of all ages and fitness levels to consider these exercises, which can be conveniently done while sitting on a chair or sofa.
