A simple exercise that can be done anywhere—seated calf raises—has stirred growing excitement in diabetes circles, following viral reports of its effectiveness in managing blood sugar levels. The renewed focus comes after a social media influencer detailed his dramatic improvement in blood sugar control, sparking questions in Thailand and globally: Can something as simple as calf raises truly help fight the diabetes epidemic?
The news gained traction after a viral video featured a young professional who revealed he had reduced his HbA1c from a prediabetic 6.1% to a healthy 5.4% over several months simply by integrating regular seated calf raises into his routine after meals, based on his nutritionist’s advice. Unlike brisk walking, which is often recommended yet hard to fit into a busy schedule, this exercise only requires 10 minutes, sitting right at your own desk. He cited research on the effectiveness of these movements for blood sugar and inspired many to attempt the regimen themselves (Times of India; also highlighted in MSM news outlets: MSN).
Why does this matter to Thai readers? Thailand faces a fast-rising diabetes burden: the Ministry of Public Health estimates that at least 5 million Thais have diabetes, often undiagnosed. Urban lifestyles, high-sugar diets, and sedentary office routines contribute to spiking rates, particularly in major cities like Bangkok and Chiang Mai. In a society where walking after meals may be impractical due to heat, rain, or unsafe sidewalks, the potential of a desk-friendly exercise is compelling.
Several reputable research papers support the biological rationale behind calf raises for glucose regulation. Key to the mechanism is the soleus muscle, a large muscle in the calf that is crucial for posture and blood flow. A 2022 study from the University of Houston demonstrated that “soleus push-ups,” a type of seated calf raise, can activate this muscle enough to substantially increase local oxidative metabolism for extended periods, resulting in significant lower blood sugar (University of Houston story). The study, published in a leading physiology journal, suggested that activating the soleus muscle could decrease post-meal blood sugar by up to 52%, a dramatic improvement for those with prediabetes or diabetes (PMC article), and similar results were noted in recent clinical work involving prediabetic subjects (PubMed; MDPI).
The approach is simple: perform calf raises—lifting your heels off the floor while remaining seated, repeatedly—for 10 minutes after each meal. This technique is particularly practical for busy professionals or elders with mobility issues. Studies show that even short bouts—3 minutes every half hour during the workday—produce measurable reductions in post-meal blood sugar spikes (Times of India; diaTribe).
According to a diabetes educator from a leading Bangkok hospital, “The potential value for office workers is clear. Many Thais can’t fit in regular walks after eating, so a seated exercise, done at your desk or in a car, presents a uniquely accessible tool in blood sugar management.” Another endocrinologist at a public hospital noted, “While this should not replace walking or vigorous exercise, calf raises can be integrated easily into daily routines and may assist blood sugar regulation, particularly for those with impaired mobility or time constraints.”
Social media responses in Thailand have been overwhelmingly positive, with many users echoing their intention to try the technique, especially those caretaking older relatives or managing gestational diabetes. While not a magic bullet, it offers an accessible, no-cost addition to other lifestyle changes.
Thailand’s diabetes epidemic is deeply intertwined with broader cultural forces. Traditional Thai diets, rich in sticky rice and sweet beverages, have become more problematic in the context of rapid urbanization, fast food proliferation, and increasingly sedentary lifestyles. Many Thais struggle to find time for exercise amid long working hours, heavy traffic, and air pollution. Public health campaigns often promote walking or cycling, but the country’s built environment makes consistent activity challenging for many.
Looking ahead, researchers anticipate further rigorously controlled trials, including among Thai participants, to confirm the magnitude and sustainability of calf raises’ effects across different populations and age groups. There is also discussion in diabetes prevention circles about incorporating “soleus activation protocols” into workplace wellness and community health initiatives, especially in urban settings where inactivity is most prevalent. Additional research is examining whether similar benefits can be achieved with other small-muscle movements or modified for those with disabilities.
What can Thai readers do right now? For those with prediabetes (defined by an HbA1c between 5.7–6.4%) or diagnosed type 2 diabetes, experts recommend experimenting with post-meal seated calf raises: Sit with your feet flat on the ground, then raise your heels while keeping the balls of your feet on the floor, slowly lowering them back down. Aim for several sets over 10 minutes after eating, or as tolerated. Remember, this should be complimentary to—not a replacement for—other lifestyle changes: reducing sugar and refined carbohydrate intake, increasing daily physical activity, and attending regular medical appointments.
Above all, consult with a healthcare provider before beginning new exercise routines, especially if you have advanced diabetes, heart disease or mobility impairments. This simple method may help busy Thais achieve better glucose control, but individualized medical advice remains crucial. For caregivers, incorporating calf raises into family routines can be a gentle, inclusive way to support loved ones.
To summarize: while the buzz around calf raises reflects a real and promising research trend, it is best viewed as one useful tool rather than a standalone solution. Those interested should combine this exercise with broader efforts for healthy living, such as the Thai Ministry of Public Health’s “ลด หวาน มัน เค็ม เพิ่มผัก ผลไม้” (“Reduce Sugar, Fat, Salt, Increase Vegetables and Fruits”) campaign, as well as regular screening for blood sugar levels, especially for those aged 35 and above or at higher risk.
For more details and supporting research, see: