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Does cafe hopping sound like your ideal weekend, and trying new cuisines every week? If yes, then this habit without proper movement and exercise can lead to making you pre-diabetic. With a rising culture of eating outside, it is imperative to keep count of calories.
According to a CDC report, over 30% or 8.4 million US adolescents aged 12-17 years suffer from prediabetes. With more and more outlets to eat fast food, it is important to find low-intensity regular movements to lower the risk of prediabetes.
To shed light on how easy exercises like calf raises can regulate blood sugar, the Institute of Nutrition and Fitness Sciences, India, and JPS Health & Fitness, Australia, certified Exercise and Nutrition Coach, Varnit Yadav, shares his insights.
How Calf Rises Help in Regulating Blood Sugar in Prediabetic Individuals?
If you see a consistent rise in your blood sugar levels above normal, chances are you are on the way to becoming a pre-diabetic. However, it is a reversible problem, with changes in lifestyle and following a balanced diet along with regular movement, even small ones.
Coach Varnit explained, “Calf raises or other low-intensity movements like fidgeting or tapping your foot sustain glucose uptake for hours without fatigue. These movements also help in improving insulin sensitivity and reducing blood sugar spikes.”
“It's not the best approach to take care of your overall health, but it does trigger a mechanism which helps regulate blood sugar in not just prediabetic individuals but also people without any medical conditions,” he added.
ALSO READ: Simple Calf Exercises To Do At Home
Do Calf Raises Enhance Glucose Uptake?
Glucose uptake is a crucial and essential process to initiate a good path for glucose molecules to metabolise into your bloodstream. This is important as it helps you gain energy to function throughout the day. Moreover, better glucose uptake is a neccssity for your proteins to be working a timely fashion.
“Calf raises enhance glucose uptake with the help of contraction-mediated pathways, which allows to use of blood glucose as fuel for oxidative metabolism. And, performing them right after meals, especially carb-heavy ones, is better for your overall health,” advised Coach Varnit.
Can Performing Calf Raises After Meals Reduce Postprandial Blood Sugar Spikes?
Coach Varnit explains, “It may reduce the postprandial spikes significantly, but the effect is short-lived. This mechanism also doesn't provide you with the bigger picture, which is to ensure your overall meal intake and portion sizes are balanced and comprise the right nutrients for nourishment.”
“Playing around with spikes obsessively may not be the best idea. Keep a close eye on your blood sugar levels,” He added.
Some Ways Include:
- Include some activity overall in your routine, like short walks after a meal, a friendly game of pickleball or badminton.
- Ensure that your body gets enough movement (set a goal of 10,000 steps each day).
- Avoiding highly processed food items
- Staying consistent with your approach.
ALSO READ: Ayurvedic Remedies To Deal With Intense leg Cramps
How Often Should Prediabetics Do Calf Raises?
Exercise in any form is good, but practising it in the right way is also as important as the exercise itself. According to Coach Varnit, “Calf raises can be performed twice or thrice a day for 2 sets, 20-30 reps each time (either seated or standing).”
“Standing calf raises are a bit more tedious to perform but are also more effective. So, 10-15 reps can be considered per set if performing this variant. Form and technique are important and should be learned first before executing it,” added coach Varnit.
How To Add Calf Rises to Your Routine?
Calf raises are a part of a full workout routine, and while these can help in reducing high blood sugar spikes, without a balanced meal and consistent diet, they can’t do much. So, if you are prediabetic, choosing a healthier diet is advisable.
Coach Varnit tells, “Calf raises in isolation will not work. One has to focus on long-term goals and dietary adjustments like lower carb intake, a bit more fibre, and moderate protein intake, as per the goal, should be considered crucial.”
“Moreover, introducing full-body movements that train all your muscles should also be kept in mind. Calf raises can be a small part of the entire structure,” he concluded.
ALSO READ: Here’s How Soleus Muscle Exercises Can Help Lower Blood Sugar
Final Thoughts: Calf Raises & Good Diet Go Hand-in-Hand
Doing calf raises is a good exercise when you’re sitting for long hours glued to your screen, during work or binge-watching. While calf raises can help sudden rises in blood sugar, they cannot help you become a non-diabetic from a prediabetic. However, with consistent movement, a full-body workout and a balanced low-carb diet, you can leave your pre-diabetes behind before it turns into type-2 diabetes.