Calf Raises After Meals: A Simple Way to Support Healthy Blood Sugar

The Bioregulatory Medicine Institute

This exercise is known as a "soleus push-up."

A brief walk after eating has long been recommended to help moderate blood sugar, but emerging research suggests that an even simpler movement—seated calf raises—may also be beneficial.

Known as the “soleus push-up,” this exercise activates the soleus, a deep calf muscle rich in slow-twitch fibers and designed to work for long periods without tiring. When the soleus contracts, it increases oxidative metabolism—the process by which cells use oxygen to convert circulating glucose and fat into energy. Muscle contractions can also stimulate glucose uptake through pathways that are partly independent of insulin, helping remove glucose from the bloodstream after a meal.

In a 2022 study published in iScience, sustained soleus push-ups significantly reduced post-meal glucose and insulin responses compared with sitting still. A small 2025 study involving people with prediabetes reported an approximately 32% reduction in postprandial glucose exposure during an oral glucose tolerance test. Importantly, these studies involved repeated or sustained movement—not merely a few quick repetitions—so claims that a minute or two of calf raises will produce the same results are premature.

To try the movement, sit with your knees bent and both feet flat on the floor. Keep the balls of your feet planted, slowly raise your heels as high as comfortable, and then lower them with control. Continue rhythmically while reading, working, or watching television—particularly during the hour or two after eating.

Calf raises are not a substitute for walking, regular exercise, a balanced diet, or prescribed diabetes treatment. They are, however, a remarkably accessible way to interrupt prolonged sitting and engage one of the body’s natural glucose-consuming tissues.

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This article is for informational purposes only and is not intended to be a substitute for the direct care of a qualified health practitioner who oversees and provides unique and individualized care. The information provided here is to broaden our different perspectives and should not be construed as medical advice, diagnosis, or treatment.