#Accessibleexercise

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).

A simple, desk-friendly exercise is gaining attention in diabetes circles. Seated calf raises—performed while sitting—are being touted as an accessible way to support blood sugar control, especially for those who struggle to fit longer workouts into a busy day. A viral personal account described how adding these short movements after meals helped him improve his HbA1c from 6.1% to 5.4% over several months, prompting questions about their relevance for Thai readers.

A newly emerging walking method known as the “5-4-5 walking technique” is gaining popularity for its ability to simultaneously energise both body and mind. The technique, recently highlighted by a fitness writer at Tom’s Guide in a first-person account, injects interval-style variety into daily walks and promises notable health benefits. As everyday Thais seek affordable and accessible ways to improve physical and mental wellbeing, could this innovative approach offer a new model for nationwide fitness?

A new fitness approach called the 5-4-5 walking technique is catching attention for boosting energy and mood through simple, interval-style walk patterns. Reported by a Tom’s Guide writer in a first-person account, this method adds variety to everyday strolls and promises meaningful health gains. For busy Thais seeking affordable, accessible ways to improve wellbeing, could this approach become a practical nationwide model?

The method is straightforward and adaptable. After a gentle warm-up, you jog or run for five minutes, slow to a four-minute relaxed recovery walk, then resume a brisk five-minute walk. This 14-minute cycle can be repeated for as long as desired—two cycles for a 28-minute workout or three for a 45-minute session. The routine alternates high, low, and moderate intensities to elevate the heart rate without the harsh impact of nonstop running. In daily life, such intervals mirror HIIT benefits with much gentler joints, making it suitable for a broad audience.