The Seated Heel Raise That May Help Support Blood Sugar — TCM Has Practised This for Centuries
坐着踮脚竟能辅助调节血糖？中医早就知道了
Introduction
You’ve probably heard the old Chinese saying: “Walk a hundred steps after meals, and you’ll live to ninety-nine” (饭后百步走，活到九十九). But what if you’re stuck at your desk in Singapore’s air-conditioned offices, with no time for a post-meal walk?
A recent study published in the peer-reviewed journal iScience by Professor Marc Hamilton’s team at the University of Houston may offer an answer: a simple seated heel raise — called the “Soleus Push-up” (SPU) — appears to significantly support blood sugar regulation after meals.
For TCM practitioners, this finding is not surprising at all. The mechanisms described in this study align remarkably well with principles that Traditional Chinese Medicine has applied for thousands of years — from meridian theory to the ancient exercise system of Baduanjin (八段锦).
你一定听过那句老话：“饭后百步走，活到九十九”。但如果你在新加坡的空调办公室里，饭后根本没时间走路呢？
最近，休斯顿大学Marc Hamilton教授团队在同行评审期刊《iScience》上发表了一项研究，可能提供了一个答案：一个简单的坐姿踮脚动作——称为**“比目鱼肌俯卧撑”（Soleus Push-up, SPU）**——似乎能显著支持餐后血糖的调节。
对中医从业者来说，这一发现并不令人意外。这项研究描述的机制与中医数千年来一直在应用的原理——从经络理论到古老的八段锦功法——有着惊人的契合。
What the Study Found | 研究发现了什么
In a controlled study of 25 participants, Hamilton’s team observed that performing the Soleus Push-up — essentially raising the heels repeatedly while seated — after drinking a glucose solution showed promising results:
- Post-meal blood sugar fluctuations were notably reduced (by up to 52% in the study)
- Local metabolic rate in the calf increased by approximately 50%, without causing fatigue
- LDL (“bad cholesterol”) levels also showed improvement
The soleus muscle is a deep calf muscle that makes up only about 1% of body weight, yet the study suggests it may play a significant role in glucose metabolism. The researchers recommend 15–20 minutes of seated heel raises after meals, with effects beginning around the 3-minute mark.
What makes this particularly relevant for office workers is that it can be done while sitting at a desk, watching television, or commuting — no special equipment or time commitment required.
在一项25名受试者参与的对照研究中，Hamilton团队观察到，受试者在饮用葡萄糖溶液后进行比目鱼肌俯卧撑——本质上是坐着反复抬起脚跟——显示出令人鼓舞的结果：
- 餐后血糖波动明显减少（研究中降幅达52%）
- 小腿局部代谢率提高约50%，且不引起疲劳
- 低密度脂蛋白（“坏胆固醇”）水平也有所改善
比目鱼肌是小腿深层肌肉，仅占体重的1%左右，但研究表明它可能在葡萄糖代谢中发挥重要作用。研究人员建议饭后坐着踮脚15-20分钟，大约3分钟后开始起效。
对办公室工作者来说，这个动作特别实用——坐在办公桌前、看电视或通勤时都可以做，不需要任何器械或专门的时间。
The TCM Perspective: Why This Is Not New | 中医视角：为什么这并不新鲜
1. The Spleen Governs Transformation and the Muscles | 脾主运化，脾主肌肉
In TCM, the process of digesting food and regulating blood sugar falls under the Spleen’s function of “transformation and transportation” (脾主运化). The Spleen extracts grain qi (谷气) — the vital energy from food — and converts it into usable Qi, Blood, and Body Fluids.
Critically, TCM also holds that the Spleen governs the muscles and four limbs (脾主肌肉四肢). This means that gentle movement of the limbs directly supports the Spleen’s metabolic function. When the limbs move, the Spleen is strengthened; when we sit idle, the Spleen’s transformative capacity stagnates.
This is the theoretical foundation behind the ancient saying “walk a hundred steps after meals.” The Soleus Push-up, from a TCM lens, is essentially a seated version of the post-meal walk — activating limb muscles to support the Spleen’s digestive work.
在中医中，消化食物和调节血糖的过程属于**脾”运化”功能（脾主运化）**的范畴。脾从食物中提取谷气——来自食物的生命能量——并将其转化为可用的气、血和津液。
关键的是，中医还认为脾主肌肉四肢。这意味着四肢的适度活动能直接支持脾的代谢功能。四肢运动，脾气得健；久坐不动，脾的运化能力就会停滞。
这就是”饭后百步走”这句古训的理论基础。从中医角度看，比目鱼肌俯卧撑本质上就是坐着版的”饭后百步走”——通过激活四肢肌肉来支持脾的消化运化工作。
2. Six Meridians Pass Through the Calves | 六条经络穿行小腿
The calves are one of the most meridian-dense areas of the body. All six major leg meridians — the three Yin and three Yang channels — pass through the lower leg. The soleus muscle sits precisely where several key acupoints are concentrated:
- Foot Taiyang Bladder Meridian (足太阳膀胱经): Chengshan (BL57 承山), Chengjin (BL56 承筋), Feiyang (BL58 飞扬) — traditionally used to promote circulation and relieve leg heaviness
- Foot Shaoyin Kidney Meridian (足少阴肾经): Taixi (KI3 太溪), Fuliu (KI7 复溜) — traditionally used to support Kidney Qi and fluid metabolism
- Foot Taiyin Spleen Meridian (足太阴脾经): Sanyinjiao (SP6 三阴交), Diji (SP8 地机) — traditionally used to support the Spleen’s transformative function
When the calf muscles contract and relax during heel raises, they naturally compress and release these acupoint regions — functioning as a gentle, built-in form of self-acupressure.
小腿是人体经络最密集的部位之一。足三阴三阳六条主要经络全部穿行小腿。比目鱼肌所在区域恰好集中了多个关键穴位：
- 足太阳膀胱经： 承山（BL57）、承筋（BL56）、飞扬（BL58）——传统上用于促进循环、缓解下肢沉重
- 足少阴肾经： 太溪（KI3）、复溜（KI7）——传统上用于支持肾气和水液代谢
- 足太阴脾经： 三阴交（SP6）、地机（SP8）——传统上用于支持脾的运化功能
踮脚时小腿肌肉的收缩和放松，会自然地挤压和释放这些穴位区域——相当于一种温和的、内置的自我穴位按摩。
3. Yongquan and Kidney Qi | 涌泉穴与肾气
When you raise your heels while seated, the sole of the foot — particularly the Yongquan acupoint (KI1 涌泉) — is repeatedly compressed against the ground. Yongquan is the first point of the Kidney meridian and is traditionally regarded as one of the most important acupoints for overall vitality.
In TCM theory, the Kidney is the foundation of prenatal constitution (肾为先天之本). When Kidney Qi is sufficient, the body’s Qi transformation function operates smoothly — supporting the metabolism of water, fluids, sugars, and lipids. Stimulating Yongquan through heel raises may help support this Kidney Qi function.
This is also the core principle behind the final movement of Baduanjin (八段锦) — China’s most widely practised traditional health exercise system. The eighth movement, known as “Seven Jolts to Eliminate All Ailments” (背后七颠百病消), consists of nothing more than repeated heel raises and drops. Ancient practitioners distilled in one sentence what modern metabolic science has taken extensive research to validate.
踮脚抬跟时，足底——尤其是涌泉穴（KI1）——会被反复挤压。涌泉是肾经的第一个穴位，传统上被认为是维持整体生命力最重要的穴位之一。
在中医理论中，肾为先天之本。肾气充足时，身体的气化功能运行顺畅——支持水液、糖脂的代谢。通过踮脚刺激涌泉穴，可能有助于支持肾气功能。
这也是八段锦最后一式的核心原理——八段锦是中国流传最广的传统健身功法。第八式名为**“背后七颠百病消”**，动作就是反复踮脚起落。古人一句话概括的道理，现代代谢科学花了大量研究才得以验证。
4. Promoting Circulation, Resolving Stagnation | 活血化瘀，通调气机
Prolonged sitting is one of the most common health challenges in modern life. From a TCM perspective, sitting still for extended periods causes Qi and Blood stagnation (气滞血瘀) in the lower limbs. Over time, this may contribute to:
- Lower limb heaviness and swelling
- Varicose veins
- Sluggish digestion and metabolism
- General feelings of fatigue and brain fog
The calf muscles are often called the body’s “second heart” — and for good reason. When the soleus and gastrocnemius muscles contract during heel raises, they function as a pump, pushing venous blood back toward the heart. In TCM terms, this is invigorating Blood circulation and regulating Qi flow (活血化瘀、通调气机).
For people who spend most of their day seated — which describes much of Singapore’s workforce — this simple movement addresses a root cause of many sub-health conditions.
久坐是现代生活中最常见的健康挑战之一。从中医角度看，长时间静坐会导致下肢气滞血瘀。长期如此可能导致：下肢沉重浮肿、静脉曲张、消化代谢迟缓、整体疲劳和脑雾感。
小腿肌肉常被称为人体的**“第二心脏”——这绝非没有道理。踮脚时比目鱼肌和腓肠肌收缩，起到泵的作用，推动静脉血回流心脏。用中医术语说，就是活血化瘀、通调气机**。
对于一天中大部分时间都在坐着的人——这正是新加坡大多数上班族的写照——这个简单动作从根本上应对了许多亚健康状态的成因。
Ancient Wisdom Meets Modern Science | 古今相通
| Modern Science 现代科学 | TCM Theory 中医理论 |
|---|---|
| Soleus muscle metabolises glucose | 脾主运化水谷精微 |
| Calf muscle pump promotes venous return | 活血化瘀，通调气机 |
| Local metabolic rate increases ~50% | 健脾助运，四肢肌肉活动益脾 |
| Heel raises activate lower limb muscles | 刺激足三阴三阳经络穴位 |
| Post-meal movement supports glucose regulation | 饭后百步走，活到九十九 |
| Soleus Push-up as micro-exercise | 八段锦·背后七颠百病消 |
How to Practise | 怎么做
The movement is very simple:
- Sit comfortably in a chair with both feet flat on the ground
- Keep the balls of your feet in contact with the floor
- Slowly raise your heels as high as comfortable
- Pause briefly at the top
- Gently lower your heels back down
- Repeat at a natural, relaxed rhythm
坐在椅子上，双脚平放地面。保持前脚掌不动，慢慢抬起脚跟至最高点，稍作停顿，缓缓放下。以自然放松的节奏重复。
Recommendations:
- ⏱ After meals: 15–20 minutes (effects may begin around 3 minutes)
- 🪑 Anytime seated: While working, watching TV, commuting
- 🧘 Pair with abdominal breathing for enhanced effect — inhale as you raise, exhale as you lower
- 💡 Build the habit — aim for it to become as natural and unconscious as fidgeting
建议：
- ⏱ 饭后： 15-20分钟（约3分钟后开始起效）
- 🪑 任何坐着的时候： 工作、看电视、通勤时
- 🧘 配合腹式呼吸效果更佳——抬起时吸气，放下时呼气
- 💡 养成习惯——让它变得像下意识的小动作一样自然
TCM Enhancement: Self-Acupressure Warm-Up | 中医加强版：穴位按摩热身
Before or after your heel raises, you can enhance the effect by massaging two key acupoints:
Zusanli (ST36 足三里) — Located four finger-widths below the kneecap, one finger-width lateral to the shinbone. This is traditionally known as the “longevity point” and is one of TCM’s most important acupoints for supporting digestive function. Massage in circular motions for 1–2 minutes per side.
Sanyinjiao (SP6 三阴交) — Located four finger-widths above the inner ankle bone. This is where the Spleen, Liver, and Kidney meridians intersect. Gently press and massage for 1–2 minutes per side.
在踮脚前后，您可以通过按摩两个关键穴位来增强效果：
足三里（ST36） — 位于膝盖下方四指宽、胫骨外侧一指宽处。这是传统上被称为”长寿穴”的穴位，是中医支持消化功能最重要的穴位之一。每侧按揉1-2分钟。
三阴交（SP6） — 位于内踝骨上方四指宽处。这是脾经、肝经、肾经的交汇点。每侧轻按揉1-2分钟。
Who May Benefit Most | 谁可能最受益
Based on both the research findings and TCM principles, this practice may be particularly supportive for:
- Office workers who sit for extended hours
- Those concerned about post-meal blood sugar levels
- People with Spleen Qi deficiency patterns — if you often feel bloated after meals, fatigued, or have loose stools, your TCM practitioner may recognise these signs
- Middle-aged and older adults — as Spleen Yang and Kidney Qi naturally decline with age, gentle daily movement becomes increasingly important
根据研究发现和中医原理，这个练习可能对以下人群特别有帮助：
- 久坐的办公室工作者
- 关注餐后血糖水平的人
- 脾气虚弱的人 — 如果您经常饭后腹胀、疲劳或大便偏稀，您的中医师可能会识别出这些表现
- 中老年人 — 随着年龄增长，脾阳和肾气自然衰退，每天温和的运动变得越来越重要
Conclusion | 结论
A simple seated heel raise — whether you call it the Soleus Push-up or the final movement of Baduanjin — bridges millennia of TCM wisdom with modern metabolic science. No equipment needed. No special time required. Just sit and support your health.
What Western researchers have demonstrated through controlled studies, Chinese medicine practitioners have been recommending through meridian theory, Spleen-Stomach physiology, and traditional exercise systems for centuries. This convergence is a beautiful reminder that ancient observation and modern measurement often arrive at the same truth.
Of course, this exercise is one piece of a larger wellness picture. Your constitution, diet, sleep, stress levels, and overall balance all play important roles. If you’d like to understand how TCM can support your metabolic health through a personalised approach — combining dietary guidance, acupuncture, and lifestyle adjustments — we are here to help.
一个简单的坐姿踮脚——无论你叫它比目鱼肌俯卧撑，还是八段锦最后一式——连接了千年中医智慧与现代代谢科学。不需要器械，不需要专门时间，坐着就能养生。
西方研究者通过对照实验所证明的，中医从业者数百年来一直通过经络理论、脾胃生理和传统功法在推荐。这种交汇是一个美好的提醒：古老的观察和现代的测量常常殊途同归。
当然，这个练习只是整体健康的一部分。您的体质、饮食、睡眠、压力水平和整体平衡都发挥着重要作用。如果您想了解中医如何通过个性化方案——结合饮食指导、针灸和生活方式调整——来支持您的代谢健康，欢迎咨询。
This information is for educational purposes only and is not intended as medical advice. Individual results may vary. Please consult a registered TCM practitioner for personalized advice.
本文仅供参考，不构成医疗建议。效果因人而异，请咨询注册中医师获取个人化建议。
About HanYiGuan TCM | 关于韓醫館
韓醫館 is a Traditional Chinese Medicine clinic in Singapore specializing in pain management, women’s health, and skin conditions. We integrate time-tested TCM wisdom with modern understanding to help you achieve optimal wellness.
韓醫館是新加坡的一家中医诊所，专注于痛症管理、妇科保健和皮肤问题。我们将经过时间检验的中医智慧与现代理解相结合，帮助您实现最佳健康。
📍 501 W Coast Dr, #01-280, Clementi, Singapore 120501 📞 +65 6464 0923 💬 WhatsApp: +65 9860 9089 🌐 hanyiguantcm.com 📸 Instagram: @hanyiguantcm
Sources
- Hamilton, M.T. et al. “A potent physiological method to magnify and sustain soleus oxidative metabolism improves glucose and lipid regulation.” iScience (2022).
- University of Houston. “A Muscle That Can Promote Glucose and Fat Burning.”
- Sacred Lotus. “Acupuncture Channels.”
- Sacred Lotus. “Kidney 1 – Yongquan.”