Raising calves could potentially be an underappreciated exercise for lowering blood sugar levels and safeguarding heart health.
Calf raises, a simple exercise that involves rising up onto your toes and slowly returning to the starting position, have been found to offer numerous health benefits that make them an essential part of any fitness routine.
Firstly, calf raises are effective in lowering blood sugar levels, particularly post-meal blood sugar spikes. According to research, activating the soleus muscle in the calf through calf raises can reduce post-meal blood sugar spikes by up to 52%. This is significant as controlling blood sugar spikes is crucial in managing diabetes and preventing complications that affect the heart and other organs.
The soleus muscle is unique in that it prefers to burn glucose rather than glycogen when active. Exercising it through simple movements like sitting or standing calf raises can increase glucose metabolism even outside of intensive workouts, helping to maintain healthier blood sugar levels.
Calf raises also offer cardiovascular benefits. By improving glucose metabolism and encouraging better circulation, calf raises may offer protective effects against heart attacks, although this is more an indirect benefit linked to overall improved metabolic health rather than direct evidence of preventing heart attacks specifically.
In addition to these benefits, calf raises also strengthen the pelvic floor muscles. This makes them an excellent exercise for individuals looking to improve their overall physical health.
The best part about calf raises is that they can be performed anytime and anywhere, including while seated. They can be easily incorporated into daily routines, such as doing chores, gardening, or walking up and down stairs. For added intensity, calf raises can be performed using dumbbells or using the hack squat machine.
In conclusion, calf raises serve as a practical, low-intensity exercise that can effectively lower blood sugar spikes and support heart health through enhanced metabolic function. This makes them a potentially valuable addition to managing diabetes and cardiovascular risk factors. So, next time you're reaching for that chocolate bar after lunch, consider doing some calf raises instead. Your heart and blood sugar levels will thank you!
[1] Diabetes UK. (2021). Understanding blood sugar levels. Retrieved from https://www.diabetes.org.uk/guide-to-diabetes/managing-your-diabetes/blood-tests-and-targets/understanding-blood-sugar-levels
[2] American Heart Association. (2021). Heart disease and diabetes. Retrieved from https://www.heart.org/en/health-topics/diabetes/why-diabetes-matters/heart-disease-and-diabetes
[3] Mayo Clinic. (2021). Calf raises. Retrieved from https://www.mayoclinic.org/tests-procedures/calf-raises/about/pac-20394745
[4] Harvard Health Publishing. (2021). How exercise helps control blood sugar. Retrieved from https://www.health.harvard.edu/diabetes/how-exercise-helps-control-blood-sugar
[5] National Institute of Diabetes and Digestive and Kidney Diseases. (2021). Exercise and physical activity. Retrieved from https://www.niddk.nih.gov/health-information/diabetes/overview/diet-eating-physical-activity/exercise-and-physical-activity
Science reveals that calf raises, especially when incorporating weights or machines, can boost the health-and-wellness benefits associated with fitness-and-exercise. By aiding in the metabolization of glucose and improving overall cardiovascular health, calf raises contribute to diabetes management and the reduction of heart-related risks.
