Can Simply Lifting Your Heels While Sitting Lower Cholesterol? An Analysis of the Soleus Muscle Exercise

Deep within your calf lies a special muscle called the soleus. Though it makes up only about 1% of your body weight, it's known as the 'second heart.' The secret lies in how it generates energy: while regular muscles first consume their own stored glycogen during exercise, the soleus muscle derives about 96% of its energy directly from glucose and fat in the blood. This means activating it is like starting a 'fat-clearing pump' in your bloodstream. A study published in 'Medicine' in 2025 confirmed this effect. 43 patients with coronary heart disease, in addition to their regular medication, performed seated calf raises (at least 8 minutes each time) three times a day. After three months, their LDL ('bad') cholesterol decreased by 35%, HDL ('good') cholesterol significantly increased, and systemic inflammation markers also notably declined. A 2022 University of Houston study showed that doing this exercise after meals can reduce blood sugar fluctuations by about 52% and decrease insulin demand by about 60%. The method is simple: Sit upright with your feet flat on the floor, knees at a 90-degree angle. Keep the balls of your feet on the ground, and slowly lift your heels until you feel a stretch in the back of your calf. Hold for 1-2 seconds, then slowly lower them. The key is to lift and lower slowly, using your ankle strength. Avoid quickly shaking your legs or standing on your tiptoes – standing primarily activates the superficial gastrocnemius muscle, making it difficult to engage the soleus. However, it's crucial to understand that this exercise is a supplementary health measure and cannot replace medication or conventional treatment. The strongest evidence currently comes from patients with coronary heart disease; its effects on healthy young adults are still inconsistent. If you have ankle or knee injuries, consult your doctor first. Moving your feet while sitting~ isn't difficult, you can give it a try~