Simple muscle movements like calf raises and walking are gaining traction in blood sugar management

Nutritionists and diabetes specialists are emphasising the effectiveness of small, consistent activities such as calf raises, air squats, and walking in blunting post-meal glucose spikes, challenging traditional reliance on intensive workouts.

Nutritionists and diabetes specialists are increasingly pointing to a simple message: blood sugar control does not always depend on intense workouts or long gym sessions. In NDTV’s report, nutritionist Deepsikha Jain argued that small, repeatable movements done consistently may help blunt the rise in glucose that often follows meals.

Jain highlighted calf raises, air squats and walking as three easy options. Calf raises, whether done standing or seated, target the soleus muscle in the calf. That muscle has attracted growing attention in recent health coverage, with the Indian Express noting that seated calf raises, sometimes called “soleus push-ups”, are being discussed as a practical way to support blood sugar control. The basic idea is simple: repeated muscle activity helps the body draw on glucose for fuel.

Air squats work a different large muscle group in the thighs and lower body. Jain said that using these muscles can help the body handle more glucose, while also building strength and raising overall muscle activity. A recent Tom’s Guide report, citing research comparing squats with walking, said squats appeared to be more effective at lowering blood sugar because they demand greater muscle engagement.

Walking after meals remains one of the most accessible habits for most people. Jain said even a short, light stroll can help muscles use glucose and reduce the size of a post-meal spike. That lines up with guidance from the American Diabetes Association, which says regular physical activity can improve insulin sensitivity and helps muscle cells use glucose more efficiently. Other explainers on the topic, including one from One World News and another from Altruva Wellness, make the same broader point: frequent, modest movement can be a useful complement to standard lifestyle advice.