Links to get my book below: US Amazon www.amazon.com/Your-High-Blood-Pressure-Days/dp/1802275584/ UK Amazon www.amazon.co.uk/Your-High-Blood-Pressure-Days/dp/1802275584/ Amazon Canada www.amazon.ca/Your-High-Blood-Pressure-Days/dp/1802275584/
@@mosesnaibei6706 Obviously we have not gotten the physical copy in African stores yet, so your best bet is to sign up for an account with Amazon UK and get the digital copy.
Will definitely get the book! You’ve given such great advice to us over the years so I’m looking forward to your words of health wisdom in a book that can be reviewed from time to time to help keep us on track! 👍
I am a type 2 diabetic and I don't take any medication I just eat low carb and stay away from sugar and procced foods every now and then my sugar gets a little high I just walk quickly up and down the steps about 10 times and my sugar drops to a normal level. My sugar level was 177 I did this exercise for 3 minutes and I was 158 I also ride my bike to get my levels to normal. Hibiscus tea, pineapple, carob, bitter melon, cactus, pomegranate juice are just a few things that will help your blood sugars come down or stay normal.
Another reason to do this exercise on a regular basis to lower blood glucose is that many diabetics lose this muscle to amputation as a consequence of complications from uncontrolled blood sugar. Ironically, this is the very muscle to help control blood sugar and decrease risk of limb loss.
Has it to be dine continuously fir the time limit or breaks can be tkn. It's not practical to it non stop for such long periods as we hv other things ti di. Plz clarify
You can stand up while lifting your body weight on your toes, repeating as much as you can. It's more effective than sitting. If you have an adjustable desk at work you can do a lot during your work hours, sitting or standing. At home do it while watching TV
You can, of course, Mary, but in the standing position you are unlikely going to do the exercise long enough to have a significant impact, if that makes sense
@@enjoy7024 Aim to do 100 reps at a time, That will constitute one set. Have a little mini-break. Then do another 100 reps and another and another and another and another with little mini-breaks in between the sets. Aim to do that for an hour at a time at least. The longer you do it, the better. Do it about 30 - 45 minutes after your meals
Tried this for 20 mins last night reading this am was 5.4 normally between 6-8. Use stopwatch on phone much easier to manage and build up over time. Thank you Dr. Greatly appreciated.
Hi Dr. Joe. This is another great video. I also love how you get directly to the point while still providing pertinent health information. Thank you so much!
Love your tip to "do 100 reps as a set. Have a little break. Then do another set and another and another with little breaks between the sets. Aim to do that for an hour. Don't forget, you can be doing other tasks like working, watching TV, having a conversation etc whilst doing the exercise"
Thank you Dr Joe, God bless you. You get stright to the point, no long drawn out slfe indulgence . I have just been diagnosed with type 2 and will use this exercise on my flight to The Gambia and also in moving forward with my determination to reverse this conditiion .
Thank you and God bless you for having brought this to us. It will an excellent exercise for the winter season and for those who cannot find a walkway.
Good morning Dr Joe , that sure is one of the laziest exercise I’ve seen 😂😂😂absolutely right. Thank you 🙏 for your video and wealth of knowledge, always the most beneficial and that’s why I share your videos . Thank you 🙏 🫡
What I suggest is you do 100 reps at a time. The 100 reps constitute 1 set. Have a little mini-break. Then do another set and another and another and another and another with little mini-breaks between the sets. Aim to do that for 1 hour at a time. The longer you do it the better
Thanks Dr Joe. You have clearly explained the concept also behind this exercise alongwith data to prove. It's simple and can be done anywhere and anytime.
Thank you, Dr. Joe, for taking your precious time to help people. I would never have known controlling the blood sugar is as simple doing the exercise you demonstrate if i'd not clicked on your video. May you be blessed.
Exercise is definitely good for diabetics. You still have to take something to help with the sugar or eat healthy. Exercise along won't do unless you exercise after every meal. I know people who exercise then reward themselves with a treat. Eat bad.
Thx Dr Joe. I am a T2 diabetic with osteoarthritis and this is an easy exercise for me. Thanks again and again. God bless you and the great work you are doing
This is fantastic. I started my parents on this exercise before I even got through your whole video. They are elderly and we're all trying to help Dad fight his high blood sugar (and balance, heart disease, and dementia). We all really do need something easy to get started moving and hopefully initiate a little motivation. Do you have a recommendation of how slowly we would build up to doing the exercise for one hour? Overdoing it and getting sore calves would scare my father off of doing them anymore. You are wonderful, Dr. Joe, thank you!
Seeing as they are elderly, they could do 50 reps at a time. Have a little 10-minute break. Then do another 50 reps set. Have another break. Then do another and another and another with breaks between the sets. Soreness is to be expected from any exercise though but it should last no more than 2 or 3 days and it should not return subsequently unless you stop doing the exercise only restart after weeks
@@thebootielover The 50 reps is just a starting point. Do as many sets of the 50 reps as you want in the beginning, and build up to doing the exercise for an hour or more at a time. So maybe do 3 sets the first day, 5 the second, 8-10 the third. You might start with far more if your calves aren't sore. Based on the data, you eventually want to build up to doing the exercise for an hour or more per day, depending on how well it works to lower your blood sugar and how high it is to begin with. We counted how long it takes to do 50 reps, and it was about 1 minute. Setting a timer could be helpful. Eventually do the exercise during an hour TV program or while reading a book...whatever sitting activity is preferred. Different people will have different needs and levels of ability. I hope this is helpful!
I dance to five Bruno Mars songs every night and try to dance like he does. That really brings my blood sugar down way better than even walking for an hour or two. Dancing is way more fun.
Dr. Joe, this is exciting news for me, I have type 2 diabetes I just had my second heart attack two weeks ago, my first stroke 2 months ago. I'm on a synthetic insulin which has done nothing in lowering my blood sugar.I'm hopeful this will work! Thank you!
It looks like your insulin resistance is getting worse from your write up. Please watch out for the videos I will be doing this summer months beginning 2 Saturdays from now. You need to do something to reverse your body's resistance to insulin
Hello Doctor, I am from India and have been diabetic since December'21. I am following my doctor's advice which includes 1) zero sugar intake (I have even stopped mixing sugar in tea altogether) 2) 2 meals a days with absolutely nothing except water in between (this was extremely difficult to follow initially as earlier I used to eat upto 4 to 5 times a day all these years - I am running 58) It is very difficult for a working professional to follow 2 meals per day because with only 2 meals one feels exhausted in the middle of 2 meals 3) 45 minutes morning walk on empty stomach. I think 45 minutes walk every day is out of question because of time constraint in the morning rush hours. Your exercise is a boon to diabetics like me. Thank you very much for your kind advice Doctor
Exercise is important yes, but the most effective way to reduce blood sugar is to limit your total carbs. The intermittent fasting you do is great for you too, but how many grams of carbs do you have at each meal? I am guessing by the exhaustion you feel that you have a lot of carbs in those meals. Your body does not care one little bit whether the carbs are simple sugars or complex starches, it breaks them down efficiently then releases insulin to process this sugar. If you don't reduce your total carb intake your body will continue to produce so much insulin that eventually you will get insulin resistant. I don't know about India, but here in the U.S. type-2 diabetes has reached epidemic proportions.
@@JohnSmith-ld1pw It's amazing the amount of vitriol that the low-carb community pour on carbs, although not surprising. The lump all carbs together, healthy carbs and processed carbs. And they will be surprised to know that you can successfully reverse diabetes eating healthy carbs that they despise so much. Keto and low-carb are not the only route to freeing yourself from the claws of diabetes. Oil is your real enemy. Not the healthy carbs FYI. Yes, it is counter-intuitive but it's about the only way to truly reverse diabetes. Keto only suppresses it. Ditch the oils - veg and seed oils and free yourself
Excellent recommendation Doctor, sir and thanks for sharing this very important endeavor! You are a big contribution to mankind in particular towards seniors like me who are oftentimes lazy to do regular exercises due to their pre-existing conditions.
What is the difference in result between this exercise and walking a long distance? I ask this question because it appears we move same set of muscles also when we are walking. Thanks
Another viewer mentioned that you suggested 100 reps. I could have sworn that you said to do three sessions in a day with at least a 2 hour period between the sets. Please give this information. Thanks so much!
@@susanvanness1702 No, Susan. You are getting the exercises mixed up. The one you are referring to is the Nitric Oxide dump exercise routine which is for High Blood Pressure. Not this one. This exercise here is for Blood Sugar. Hope that clarifies it for you
I do a similar exercise to this throughout the day. I mix it up a bit, sometimes I do both legs together, sometimes I do alternative legs, and I also lift my toes off the ground followed by lifting up my heals. I will do a combination of that plus I lift one leg up and rotate my foot in both directions a few times, then do the same with the other leg. After seeing this video, I will make a conscious effort to make sure I do this after eating, I tend to do it when I've been sitting for a while.
Thank you so much Dr. Joe I will start doing this exercise in fact I have already started while watching your video. Am a type 2 diabetic. Thanks once again it's as easy as ABC!
Thanky you Dr. Joe for this to the point informative video. This is not only to lower the bloodglucose and lipids but to prevent limb amputation. I am a type 2 diabetic of 28yrs. I am a 65yr retired trained nurse, really find your session effective for all level of education. I will share this with my colleagues, friends, family and community. All my blessings from Cape Town, South Africa ❤❤❤🎉
Great tip, Dr Joe! Walking is known to help lower blood sugar as well. Just wondering if this soleus muscle push-up, which is basically the same motion as walking as you push off from the toes as you stride, is the reason this works in lowering blood sugar? I wouldn’t replace walking and all it’s benefits with this but rather supplement my walking with this convenient exercise, especially if for some reason walking was not possible. P.s. The calf muscles have long been known as health inducing muscles, hence their reputation as “the heart muscle of the legs” for their ability to facilitate blood circulation. Perhaps that is why walking as well as soleus pushups or calf raises have such a positive influence on our health. Thanks again for all of your valuable information. It is very much appreciated!
Obviously walking and the soleus pushup are not mutually exclusive. You can do both and why not. I love walking as an exercise a lot as you would have found out in my book. But the two exercises are working different muscles. You use the soleus muscle when you plantarflex especially in the sitting position as opposed to using the gastrocnemius which you use more when you walk.
As Dr Joe mentioned, walking and the soleus pushup do indeed exercise different muscles. One of the primary benefits of the soleus pushup is that, when performed correcty, the soleus muscle will not get tired. You will eventually get tired while walking. The research shows that you will burn more glucose with soleus pushups than you will by walking given that you can perform them for long periods of time.
Excellent video on lowering Blood Sugar. I just bought you book on lowering high blood pressure from Amazon. thank you for all you do to keep us healthy
Thanks Doc! I think this is the easiest and most doable exercise benefiting lowering blood sugar with least effort and at ease. My blood sugar is normal and yet I will do it to retain it!
This is awesome. Recently I have had a lot of pelvic floor issues as I age. Walking is even becoming uncomfortable, which means I am not being as active as I used to be. This will definitely give me options. I think this also explains why not just walking but cycling is so good for your heart and your blood sugar.
Dr. Joe, your fabulous. I am flying on long flights this month. This is so perfect because it also helps with keeping better circulation. It’s so easy to do. You’re the best! ❤❤❤
This is incredible. Wow. We learn all the time and what a simple exercise. I am always looking for ways to improve my metabolic health ( without driving myself wild with worry) 😅. How many repetitions would you advise per session.? Thank you for all you do.🙏
Dr. Joe, I have just found you and subscribed. This is so amazing. I sat there as I was watching this questioning, is this real? Will this really help? By the end of the video I was so excited knowing I can lower my blood sugar so easily. Thank you for this wonderful lazy exercise. You were so informative and I’m so glad I found you. God bless you for your help for all of us in need of this information. ❤️
try this approach. Do 100 reps per set. Have a little mini-break. Then do another set and another and another and another and another with little mini-breaks between the sets. Aim to do that for a minimum of 1 hour. The longer you do it, the better
@@drjoetvMDkind sir. So I fully understand. Do I do this exercise for “one hour” each time after eating? And, God bless you for sharing your knowledge to help others🙏
Thanks for sharing Dr. Joe. What is the average minutes you can do this exercise? Just wondering how you can do this exercise continuously for an hour or more.
What I advise is, you do 100 reps as a set. Have a little break. Then do another set and another and another with little breaks between the sets. Aim to do that for an hour. Don't forget, you can be doing other tasks like working, watching TV, having a conversation etc whilst doing the exercise
Berakah and Shalom ❤️ thank you for sharing this information ❣️ I had heard this before but you explained why and shared the study. Just found your channel today.
Thank you Dr Joe! I do 3 sets of 10 of these as part of physical therapy. Not enough! I also do what is called calf raises standing same 3 \10 …do you think standing would be even more beneficial?
Pamela, try this approach. Do 100 reps per set. Have a little mini-break. Then do another set and another and another and another and another with little mini-breaks between the sets. Aim to do that for a minimum of 1 hour. The longer you do it, the better.
Results are immediate. But they don't carry over to the next day. You use it to reduce high blood sugar at that point in time. Use it when you need to reduce your blood sugar and that would be after meals. Can I stress that this exercise NOT a miracle cure please. It isn't. Please see it as something to use when the occasion calls for it.
@@drjoetvMD Thank you Dr Joe. It’s a great thing to know yu can actually do something to bring your BS down after meals. I can’t walk , have to use a walker and get very sob quickly so this is great to know. 👏👏👏🥰🥰
Hello Dr. Joe.. Thank you so much for sharing another informative video... Can you pls confirm what is the best time to do this Soleus exercise after having meals and what should be the duration?
45 minutes after your meal. Do 100 reps per set. Have a little break, then do another set and another and another... I like to keep doing that for at least an hour
Thanks doc. I have just been told by my GP that I have prediabetes. I have just ordered your book on Amazon and hope it helps me to get away from diabetes stage 2. Many thanks.
The book is about blood pressure management though but if you apply the same principles, you'll see changes in your diabetes as there is commonality between the two conditions. And Thank you for buying the book, James. Now here is the thing, I didn't talk about fat management in the book which is very important if you want to truly reverse your diabetes but I did an 8-part video series last year about reversing diabetes. You might want to have a look. Links below for you: Week 1: ruclips.net/video/hzRNowQO7Ss/видео.html Week 2: ruclips.net/video/nTRbyoYMAyo/видео.html Week 3: ruclips.net/video/Y-3ScaBmteA/видео.html Week 4: ruclips.net/video/UPgojbeR0Ac/видео.html Week 5: ruclips.net/video/oNf22jb53aQ/видео.html Week 6: ruclips.net/video/qwbTUtkLGzQ/видео.html Week 7: ruclips.net/video/j16NTn9Re28/видео.html Week 8: ruclips.net/video/gMPbNvRSoqg/видео.html
No, Helen, you'll be dorsi-flexing your foot when lying on your back (flexing towards your knee, that is). That movement doesn't work the soleus muscle. It works the gastrocnemius muscle. Wrong muscle...
So, Helen, I tried your suggestion this morning when I woke up and I can confirm that it is possible to work the soleus muscle in bed. The toe leverage will be missing though but it should still be possible to work the soleus muscle with some degree of efficiency. I tried it lying on my back and on my side and it worked. So, I take back my earlier objection. Go ahead and do it in bed if you want to, yes.
But I should add that flexing your ankle joint downwards towards the sole of your foot is the movement that works the soleus muscle, not the other way round and of course you do that repeatedly
What I suggest is you do 100 reps at a time. That constitutes 1 set. Have a mini-break. Then do another and another and another and another and another with little mini-breaks between the sets. Aim to do that for at least 1 hour. The longer you do it the better
Aim to do 100 reps at a time, That will constitute one set. Have a little mini-break. Then do another 100 reps and another and another and another and another with little mini-breaks in between the sets. Aim to do that for an hour at a time at least. The longer you do it, the better. Do it about 30 - 45 minutes after your meals
Dear Dr. Joe, Accidentally, I stumbled upon your video and thanked God for this opportunity. Please advise if one should continue taking prescribed diabetic medicines along with this exercise or could gradually stop them? Many thanks for your service to humanity.
No, the exercise will help you lower your blood sugar any time your blood sugar is raised and you do the exercise. It is a tool to help you lower your blood sugar. It is NOT a cure for diabetes. So you have to keep using your blood sugar tablets along with it
Dr. Joe, thank you for your care of human, worldwide. Your experiment are so practical and result oriented. I am encourage to follow you on RUclips and subscribe. God bless you.
![Oscar Maydon x Fuerza Regida - Tu Boda [Official Video]](http://i.ytimg.com/vi/_ymicn0_GYc/mqdefault.jpg)
![Chino Pacas - Smith (ft. Junior H & Fuerza Regida) [Video Visualizador Oficial]](http://i.ytimg.com/vi/BVK6k56X30Y/mqdefault.jpg)
Links to get my book below:
US Amazon www.amazon.com/Your-High-Blood-Pressure-Days/dp/1802275584/
UK Amazon www.amazon.co.uk/Your-High-Blood-Pressure-Days/dp/1802275584/
Amazon Canada www.amazon.ca/Your-High-Blood-Pressure-Days/dp/1802275584/
Thank you Dr.Joe for your advice am based in Nairobi, how to I get the book.
@@mosesnaibei6706 Obviously we have not gotten the physical copy in African stores yet, so your best bet is to sign up for an account with Amazon UK and get the digital copy.
Will definitely get the book! You’ve given such great advice to us over the years so I’m looking forward to your words of health wisdom in a book that can be reviewed from time to time to help keep us on track! 👍
@@Thejoeordinary1 Thanks. I'm glad you appreciate what I do
Just bought it
I am a type 2 diabetic and I don't take any medication I just eat low carb and stay away from sugar and procced foods every now and then my sugar gets a little high I just walk quickly up and down the steps about 10 times and my sugar drops to a normal level. My sugar level was 177 I did this exercise for 3 minutes and I was 158 I also ride my bike to get my levels to normal. Hibiscus tea, pineapple, carob, bitter melon, cactus, pomegranate juice are just a few things that will help your blood sugars come down or stay normal.
Thank you
@@drjoetvMD For clarification, are you in agreement with this comment? Just wanting to know if this is a good hack to reduce BS levels?
@@christine1962ful The exercise bits, yes definitely
What's cactus, carob how to eat
Why penapple full of sugar?
Thank you. First time I’ve come across your channel. Retired nurse of 47 years. Very informative, well presented. Easy to watch and listen to you.
You are so welcome!
Another reason to do this exercise on a regular basis to lower blood glucose is that many diabetics lose this muscle to amputation as a consequence of complications from uncontrolled blood sugar. Ironically, this is the very muscle to help control blood sugar and decrease risk of limb loss.
Thank you for your contribution
Has it to be dine continuously fir the time limit or breaks can be tkn. It's not practical to it non stop for such long periods as we hv other things ti di. Plz clarify
You can stand up while lifting your body weight on your toes, repeating as much as you can. It's more effective than sitting. If you have an adjustable desk at work you can do a lot during your work hours, sitting or standing. At home do it while watching TV
You can, of course, Mary, but in the standing position you are unlikely going to do the exercise long enough to have a significant impact, if that makes sense
@@drjoetvMD hello Dr Joe. How long do we need to do thus exercise in order for it to be beneficial please?
@@marciajohnson1825
Excellent Excellent question! I was wondering the same thing myself.
@@enjoy7024 Aim to do 100 reps at a time, That will constitute one set. Have a little mini-break. Then do another 100 reps and another and another and another and another with little mini-breaks in between the sets. Aim to do that for an hour at a time at least. The longer you do it, the better. Do it about 30 - 45 minutes after your meals
You have try it first before talking, I've tried this and it's quite amazing
Just came across your video and started the exercise immediately. Still doing it and trust it works. Thank you Doc.
It works if done long enough
That's amazing! Thanks, Dr. Joe. I will incorporate this excercise into my daily routine from now on.
Sounds great!
Tried this for 20 mins last night reading this am was 5.4 normally between 6-8. Use stopwatch on phone much easier to manage and build up over time. Thank you Dr. Greatly appreciated.
Nice work!
I love it when go-getters like yourself start getting results. Awesome
I love your honesty when u said a quick plug....
You're welcome
The example on how to do the Soleus push-up exercise begins at marker 4:10 in the video. Thank you for this information Dr, it is much appreciated!
You're welcome, Stacey
How long do you do it. How many minutes
How many minutes should we be doing this excercise, Doctor?
I have struggled with high blood sugar lately. Diagnosed with type 2 a couple of years ago. I'm starting this exercise right now ! Thanks Doc 😊
Keep it up
I also want to help kindly give me a chance. I will surely fix insulin receptor at some level and re activate beta cells
@@mukeshsharma5122 How to contact you ?
@@LazloDealsTrend which country you from? Kindly share your email.
@@drjoetvMD your vedio is helpful. Thanks for sharing
Hi Dr. Joe. This is another great video. I also love how you get directly to the point while still providing pertinent health information. Thank you so much!
Very welcome
Love your tip to "do 100 reps as a set. Have a little break. Then do another set and another and another with little breaks between the sets. Aim to do that for an hour. Don't forget, you can be doing other tasks like working, watching TV, having a conversation etc whilst doing the exercise"
Thank you
This is great, but if u can walk. Focus on walking. Do this asan extra don’t overdue. Might help
@@Iris.2024 Walking is good as well
Hour ?
Good job, Dr. Joe. Thank you for bringing so much good medical information to people. God bless you, and please keep up the good work.
You're welcome
Thank you Dr Joe, God bless you. You get stright to the point, no long drawn out slfe indulgence . I have just been diagnosed with type 2 and will use this exercise on my flight to The Gambia and also in moving forward with my determination
to reverse this conditiion .
Yes, why not. Very wise of you
I started to read all the comments I noticed you are responding to everyone that is absolutely amazing thank you so much dr Joe,
You are a godsend.
That's always been my style on this channel and Thank you for noticing. Much appreciated
Much appreciated
Thank you and God bless you for having brought this to us. It will an excellent exercise for the winter season and for those who cannot find a walkway.
Very true
Love your style of presentation! Clear and interesting as well as very useful. I’m doing this exercise now! Goodbye 35% sugar!
Wonderful!
Thanks Dr.Joe, love following your medical information. Remain blessed.
@@gracearmattoe-nuroh2378 You're welcome
Good morning Dr Joe , that sure is one of the laziest exercise I’ve seen 😂😂😂absolutely right. Thank you 🙏 for your video and wealth of knowledge, always the most beneficial and that’s why I share your videos . Thank you 🙏 🫡
Thank you, Magic Man
I will definitely try this exercise now. Thanks for passing on this information.
You're welcome
Super Sir. Let me try this exercise and update the results. Thank you Dr
You're welcome
What I suggest is you do 100 reps at a time. The 100 reps constitute 1 set. Have a little mini-break. Then do another set and another and another and another and another with little mini-breaks between the sets. Aim to do that for 1 hour at a time. The longer you do it the better
This is an awesome tip and a great simple but detailed explanation as well. Thank you.
You're welcome
Thankyou Dr Joe, for the easy exercise you are a blessing for us.
Glad you like it!
Thanks Dr Joe. You have clearly explained the concept also behind this exercise alongwith data to prove. It's simple and can be done anywhere and anytime.
Glad it was helpful!
Yes!!! This has worked tremendously for me!
Well done Dr Joe and thank you for very informative information and videos. Amazing.🎉🎉🎉🎉
You're welcome
Fantastic especially for older people and so simple I have saved it so I can remember it I will start this today.
Good idea, Janette
Thank you, Dr. Joe, for taking your precious time to help people. I would never have known controlling the blood sugar is as simple doing the exercise you demonstrate if i'd not clicked on your video. May you be blessed.
You're welcome, Pam
Exercise is definitely good for diabetics. You still have to take something to help with the sugar or eat healthy. Exercise along won't do unless you exercise after every meal. I know people who exercise then reward themselves with a treat. Eat bad.
Thanks Dr Joe for this video. Very informative. Will definitely start today.
Great idea
Thank you Dr Joe. You are a blessing to all of us.
You are very welcome
Thanks you for so selflessly sharing your knowledge.
U are a blessing.
Thank you for appreciating
Thx Dr Joe. I am a T2 diabetic with osteoarthritis and this is an easy exercise for me. Thanks again and again. God bless you and the great work you are doing
Yes, this should accommodate folks like you with joint issues and even fitness issues
This is fantastic. I started my parents on this exercise before I even got through your whole video. They are elderly and we're all trying to help Dad fight his high blood sugar (and balance, heart disease, and dementia). We all really do need something easy to get started moving and hopefully initiate a little motivation. Do you have a recommendation of how slowly we would build up to doing the exercise for one hour? Overdoing it and getting sore calves would scare my father off of doing them anymore. You are wonderful, Dr. Joe, thank you!
Seeing as they are elderly, they could do 50 reps at a time. Have a little 10-minute break. Then do another 50 reps set. Have another break. Then do another and another and another with breaks between the sets. Soreness is to be expected from any exercise though but it should last no more than 2 or 3 days and it should not return subsequently unless you stop doing the exercise only restart after weeks
@@drjoetvMD Thank you so much, Dr. Joe. God bless you!
@@auntiereeses5864 I am still confuse. So how much time should I spend doing this exercise daily @ 50 reps sir?
@@drjoetvMD I am still confuse. So how much time should I spend doing this exercise daily @ 50 reps sir?
@@thebootielover The 50 reps is just a starting point. Do as many sets of the 50 reps as you want in the beginning, and build up to doing the exercise for an hour or more at a time. So maybe do 3 sets the first day, 5 the second, 8-10 the third. You might start with far more if your calves aren't sore. Based on the data, you eventually want to build up to doing the exercise for an hour or more per day, depending on how well it works to lower your blood sugar and how high it is to begin with. We counted how long it takes to do 50 reps, and it was about 1 minute. Setting a timer could be helpful. Eventually do the exercise during an hour TV program or while reading a book...whatever sitting activity is preferred. Different people will have different needs and levels of ability. I hope this is helpful!
Thank you for this exercise.
I would be adding this to my daily exercise.
My pleasure
I dance to five Bruno Mars songs every night and try to dance like he does. That really brings my blood sugar down way better than even walking for an hour or two. Dancing is way more fun.
That's cool too
@@drjoetvMD I love your video and I have been doing what you said. I’ve been passing it around too. We need all the help we can get out here.
you bet . Any thing that moves the body
Dr. Joe, this is exciting news for me, I have type 2 diabetes I just had my second heart attack two weeks ago, my first stroke 2 months ago. I'm on a synthetic insulin which has done nothing in lowering my blood sugar.I'm hopeful this will work! Thank you!
It looks like your insulin resistance is getting worse from your write up. Please watch out for the videos I will be doing this summer months beginning 2 Saturdays from now. You need to do something to reverse your body's resistance to insulin
I will watch for it, thank you.
This is so great! I can do it while I'm working. Thanks!
Exactly so, Virginia
Great health tip Dr. Joe. Keep sharing
Thank you, Joules
Hello Doctor,
I am from India and have been diabetic since December'21.
I am following my doctor's advice which includes
1) zero sugar intake (I have even stopped mixing sugar in tea altogether)
2) 2 meals a days with absolutely nothing except water in between (this was extremely difficult to follow initially as earlier I used to eat upto 4 to 5 times a day all these years - I am running 58) It is very difficult for a working professional to follow 2 meals per day because with only 2 meals one feels exhausted in the middle of 2 meals
3) 45 minutes morning walk on empty stomach. I think 45 minutes walk every day is out of question because of time constraint in the morning rush hours.
Your exercise is a boon to diabetics like me. Thank you very much for your kind advice Doctor
You are welcome
I Walk 11000 stepsor 1hr 40 min per day. .6.3 hb1Ac.
@@natarajank6065 Nice to hear
Exercise is important yes, but the most effective way to reduce blood sugar is to limit your total carbs. The intermittent fasting you do is great for you too, but how many grams of carbs do you have at each meal? I am guessing by the exhaustion you feel that you have a lot of carbs in those meals. Your body does not care one little bit whether the carbs are simple sugars or complex starches, it breaks them down efficiently then releases insulin to process this sugar. If you don't reduce your total carb intake your body will continue to produce so much insulin that eventually you will get insulin resistant. I don't know about India, but here in the U.S. type-2 diabetes has reached epidemic proportions.
@@JohnSmith-ld1pw It's amazing the amount of vitriol that the low-carb community pour on carbs, although not surprising. The lump all carbs together, healthy carbs and processed carbs. And they will be surprised to know that you can successfully reverse diabetes eating healthy carbs that they despise so much. Keto and low-carb are not the only route to freeing yourself from the claws of diabetes. Oil is your real enemy. Not the healthy carbs FYI. Yes, it is counter-intuitive but it's about the only way to truly reverse diabetes. Keto only suppresses it. Ditch the oils - veg and seed oils and free yourself
Excellent recommendation Doctor, sir and thanks for sharing this very important endeavor! You are a big contribution to mankind in particular towards seniors like me who are oftentimes lazy to do regular exercises due to their pre-existing conditions.
Thank you
What is the difference in result between this exercise and walking a long distance? I ask this question because it appears we move same set of muscles also when we are walking. Thanks
@@chukwudijonathan605 Walking is just as good. But walking uses the gastrocnemius muscle more than the soleus. You certainly can walk too
@@chukwudijonathan605 I think I talk about walking here ruclips.net/video/KkniG2SQmz4/видео.html
Thanks doc.i did it and it was awesome.God bless u.
You're welcome
My son forwarded this video to me and I am impressed. So easy to follow and I am doing in even now.
Subscribed as well. ❤
Thank you
Your presentation is simple to understand thank you Dr Joe .
Thank you
Another viewer mentioned that you suggested 100 reps. I could have sworn that you said to do three sessions in a day with at least a 2 hour period between the sets. Please give this information. Thanks so much!
@@susanvanness1702 No, Susan. You are getting the exercises mixed up. The one you are referring to is the Nitric Oxide dump exercise routine which is for High Blood Pressure. Not this one. This exercise here is for Blood Sugar. Hope that clarifies it for you
Love your advice, I will share, thank you
Thank you, Pat
I do a similar exercise to this throughout the day. I mix it up a bit, sometimes I do both legs together, sometimes I do alternative legs, and I also lift my toes off the ground followed by lifting up my heals. I will do a combination of that plus I lift one leg up and rotate my foot in both directions a few times, then do the same with the other leg.
After seeing this video, I will make a conscious effort to make sure I do this after eating, I tend to do it when I've been sitting for a while.
That's a great idea!
Thank you so much Dr. Joe I will start doing this exercise in fact I have already started while watching your video. Am a type 2 diabetic. Thanks once again it's as easy as ABC!
@@lululubona1965 You're welcome, Lucy
@@lululubona1965 You have a company: I was doing it 'during' the watching.
Thanky you Dr. Joe for this to the point informative video. This is not only to lower the bloodglucose and lipids but to prevent limb amputation. I am a type 2 diabetic of 28yrs. I am a 65yr retired trained nurse, really find your session effective for all level of education. I will share this with my colleagues, friends, family and community.
All my blessings from Cape Town, South Africa ❤❤❤🎉
You're welcome, Susan
Sharing this to my Mum right away.
Thanks alot Doc.
You're welcome
Great tip, Dr Joe! Walking is known to help lower blood sugar as well. Just wondering if this soleus muscle push-up, which is basically the same motion as walking as you push off from the toes as you stride, is the reason this works in lowering blood sugar? I wouldn’t replace walking and all it’s benefits with this but rather supplement my walking with this convenient exercise, especially if for some reason walking was not possible. P.s. The calf muscles have long been known as health inducing muscles, hence their reputation as “the heart muscle of the legs” for their ability to facilitate blood circulation. Perhaps that is why walking as well as soleus pushups or calf raises have such a positive influence on our health. Thanks again for all of your valuable information. It is very much appreciated!
Obviously walking and the soleus pushup are not mutually exclusive. You can do both and why not. I love walking as an exercise a lot as you would have found out in my book. But the two exercises are working different muscles. You use the soleus muscle when you plantarflex especially in the sitting position as opposed to using the gastrocnemius which you use more when you walk.
As Dr Joe mentioned, walking and the soleus pushup do indeed exercise different muscles. One of the primary benefits of the soleus pushup is that, when performed correcty, the soleus muscle will not get tired. You will eventually get tired while walking. The research shows that you will burn more glucose with soleus pushups than you will by walking given that you can perform them for long periods of time.
@@cryptocooljr5059 Thank you
@Crypto Cool, Jr Thank you!
For how long do you have to do this. One hour during the day?
Greetings Dr. Joe!
Happy I found your channel. Thank You so much for the Anatomy visuals. Extremely helpful, being a visual learner.
You're welcome
Greetings Dr. Joe,
Approximately how long should this exercise be done for to get the desired results?
You should be looking to do it in 100 reps blocks repeatedly with little breaks in between and aim to do it for a minimum of 1 hour per session
1) Each exercise, how much time we should do. 2) Is there any timing for doing these exercises?
Start 30 minutes after meal and do for 30 - 45 minutes
Excellent video on lowering Blood Sugar. I just bought you book on lowering high blood pressure from Amazon. thank you for all you do to keep us healthy
Again, like I commented previously, Thank you for your purchase, Darrell. I appreciate that
@Dr Joe TV You are welcome Dr. Joe. I just got it and will start reading it next week
Thank you Sir for the coaching...they are very helpful 🙏
You're welcome, Feyi
Thanks for sharing Dr.Joe. very helpful tips.
You're welcome, Ruth
God bless you Dr Joe
Thanks Doc! I think this is the easiest and most doable exercise benefiting lowering blood sugar with least effort and at ease. My blood sugar is normal and yet I will do it to retain it!
Yes, it certainly is
THANKS. I GIVE MANY THUMBS FOR YOUR DILIGENT EFFORT.
You're welcome
Thanks Doc. Your sharing this secret will help so many people. God bless you.
You're very welcome
Thank you Dr Joe
Been struggling with high blood sugar
will put the exercise into practice and see what it does
Great idea
Maybe I was distracted and missed out something. How many times would one have to do it at a time?
This is awesome. Recently I have had a lot of pelvic floor issues as I age. Walking is even becoming uncomfortable, which means I am not being as active as I used to be. This will definitely give me options. I think this also explains why not just walking but cycling is so good for your heart and your blood sugar.
Thank you
thanks
Such a simple and lazy exercise for those who are super lazy.. Thanks so much doc ❤️
You're welcome
This is really wonderful.
I am going to start it from this moment. Thnx.
Wonderful!
Dr. Joe, your fabulous. I am flying on long flights this month. This is so perfect because it also helps with keeping better circulation. It’s so easy to do. You’re the best! ❤❤❤
Glad it was helpful!
This is incredible. Wow. We learn all the time and what a simple exercise. I am always looking for ways to improve my metabolic health ( without driving myself wild with worry) 😅. How many repetitions would you advise per session.? Thank you for all you do.🙏
I do 100 reps per set. Have a little break. Then do another set, and another and another...
@@drjoetvMD thank you. Excited to commence 😃
Dr Joe my man,
This is great video thanks for sharing.
@@samuelugoagha5200 Welcome, Samuel
Thanks so much started with you and will continue, don't like Meds.Blessings to you and family
Thank you so much Dr Joe! I'm starting the exercise immediately.
Good idea
Thanks Dr you're the best! Always learning from you.
I appreciate that!
Very interesting! I have hip issues so I can't walk much but I will defenitely try this as I'm a diabetic
Good idea
Thank you, Dr Joe, for your very useful advice. I am going to try it. Have a great day!
Excellent, Lois
Dr. Joe, I have just found you and subscribed. This is so amazing. I sat there as I was watching this questioning, is this real? Will this really help? By the end of the video I was so excited knowing I can lower my blood sugar so easily. Thank you for this wonderful lazy exercise. You were so informative and I’m so glad I found you. God bless you for your help for all of us in need of this information. ❤️
Thank you for your warm words. Much appreciated
try this approach. Do 100 reps per set. Have a little mini-break. Then do another set and another and another and another and another with little mini-breaks between the sets. Aim to do that for a minimum of 1 hour. The longer you do it, the better
@@drjoetvMDkind sir. So I fully understand. Do I do this exercise for “one hour” each time after eating? And, God bless you for sharing your knowledge to help others🙏
@@sharonscott3398 Yes. Try to hit the 1-hour mark each time. Remember the longer you do it the better
Thank you Dr Joe have started already as am watching this video
Hello Dr Joe, Sophia from Jamaica here. This exercise suits me perfectly, however, how long do I do the soleus push up for after having eaten?
Aim to do it for an hour. Start at around 45 minutes after your meals as that's when your blood sugar will start to peak
Thanks for sharing Dr. Joe. What is the average minutes you can do this exercise? Just wondering how you can do this exercise continuously for an hour or more.
What I advise is, you do 100 reps as a set. Have a little break. Then do another set and another and another with little breaks between the sets. Aim to do that for an hour. Don't forget, you can be doing other tasks like working, watching TV, having a conversation etc whilst doing the exercise
I WANT TO THANK YOU FOR THIS SIMPLE EXCERCISE TECHNIC THAT REALLY WORKS . ❤
You're welcome
Berakah and Shalom ❤️ thank you for sharing this information ❣️ I had heard this before but you explained why and shared the study. Just found your channel today.
Thank you
Thank you Dr Joe! I do 3 sets of 10 of these as part of physical therapy. Not enough! I also do what is called calf raises standing same 3 \10 …do you think standing would be even more beneficial?
Pamela, try this approach. Do 100 reps per set. Have a little mini-break. Then do another set and another and another and another and another with little mini-breaks between the sets. Aim to do that for a minimum of 1 hour. The longer you do it, the better.
You can do it standing up but you won't be able to do it long enough in the standing position to get the desired impact
Dr Joe,
If I did this exercise for 1 hour every day or every 2nd day to start with, how long would it be before results begin to appear?
Thank you ☺
Results are immediate. But they don't carry over to the next day. You use it to reduce high blood sugar at that point in time. Use it when you need to reduce your blood sugar and that would be after meals. Can I stress that this exercise NOT a miracle cure please. It isn't. Please see it as something to use when the occasion calls for it.
@@drjoetvMD thank you very much for your reply and advice
Peace and Blessings 💖
@@drjoetvMD Thank you Dr Joe. It’s a great thing to know yu can actually do something to bring your BS down after meals. I can’t walk , have to use a walker and get very sob quickly so this is great to know. 👏👏👏🥰🥰
Hello Dr. Joe.. Thank you so much for sharing another informative video... Can you pls confirm what is the best time to do this Soleus exercise after having meals and what should be the duration?
45 minutes after your meal. Do 100 reps per set. Have a little break, then do another set and another and another... I like to keep doing that for at least an hour
@@drjoetvMD
Thank you so much Dr. Joe..🙏🙏🙏
Hello Dr Joe.. while bring the feet down can the heel touch the ground?
@@vaidhyanathanv5516 Yes, of course. Watch my demonstration again to see how I did it
Thank you, Dr. Joe. Thank you for helping us. Please take care everyone.
You're welcome
Thanks doc. I have just been told by my GP that I have prediabetes. I have just ordered your book on Amazon and hope it helps me to get away from diabetes stage 2. Many thanks.
The book is about blood pressure management though but if you apply the same principles, you'll see changes in your diabetes as there is commonality between the two conditions. And Thank you for buying the book, James. Now here is the thing, I didn't talk about fat management in the book which is very important if you want to truly reverse your diabetes but I did an 8-part video series last year about reversing diabetes. You might want to have a look. Links below for you:
Week 1: ruclips.net/video/hzRNowQO7Ss/видео.html
Week 2: ruclips.net/video/nTRbyoYMAyo/видео.html
Week 3: ruclips.net/video/Y-3ScaBmteA/видео.html
Week 4: ruclips.net/video/UPgojbeR0Ac/видео.html
Week 5: ruclips.net/video/oNf22jb53aQ/видео.html
Week 6: ruclips.net/video/qwbTUtkLGzQ/видео.html
Week 7: ruclips.net/video/j16NTn9Re28/видео.html
Week 8: ruclips.net/video/gMPbNvRSoqg/видео.html
I think you can even to this lying down
No, Helen, you'll be dorsi-flexing your foot when lying on your back (flexing towards your knee, that is). That movement doesn't work the soleus muscle. It works the gastrocnemius muscle. Wrong muscle...
@@drjoetvMD even with your knees bent?
@@helenndow1101 Yes, because your toes have no leverage to propel your heels
So, Helen, I tried your suggestion this morning when I woke up and I can confirm that it is possible to work the soleus muscle in bed. The toe leverage will be missing though but it should still be possible to work the soleus muscle with some degree of efficiency. I tried it lying on my back and on my side and it worked. So, I take back my earlier objection. Go ahead and do it in bed if you want to, yes.
But I should add that flexing your ankle joint downwards towards the sole of your foot is the movement that works the soleus muscle, not the other way round and of course you do that repeatedly
Thank you so much Dr. Joe. I do this exercise at times but I didn’t know the benefits of it.
You're very welcome!
Thank you Doctor. Amazing. I will get on with this very exercise. God bless you.
You're welcome, Dan
Thank you Dr. Joe just found your videos and will share with my family. I liked and subscribed!
You're welcome, Janet
Sound very promising. Thank you very much. God bless you.
You are very welcome
This is great!; I will start right away. Thanks so much, Dr Joe
You're welcome, Patricia
What I suggest is you do 100 reps at a time. That constitutes 1 set. Have a mini-break. Then do another and another and another and another and another with little mini-breaks between the sets. Aim to do that for at least 1 hour. The longer you do it the better
Thank you doctor. I'm trying it out now !
You're welcome, Kevin
THANK YOU WILL DEFINITELY DO THIS. BLESS
You're welcome, Yvonne
I'm just keep my blood sugar under tight control god bless you doctor 🤝👏💞💞
You're welcome, Monique
Thanks Dr Joe for sharing this video tip
Glad it was helpful!
Thanks so much for this great tip. God bless!❤❤❤❤❤
You're welcome
Thank you Dr Joe. That's an excellent idea, simple and straight forward. Be blessed Doc.❤
You're welcome, Linda
Thank you Doctor God bless you richly l am going to start it today thanks for sharing 👍 ❤
You're welcome
Very Nice Information & Demonstration about soles muscle..I'm surely going to try this now
Aim to do 100 reps at a time, That will constitute one set. Have a little mini-break. Then do another 100 reps and another and another and another and another with little mini-breaks in between the sets. Aim to do that for an hour at a time at least. The longer you do it, the better. Do it about 30 - 45 minutes after your meals
Thank you so much! I pray you reap much from this contribution to the improvment of health for so many.
Very welcome
Thanks for sharing Your experience and Ideas with the world. God bless you. Very GREATFUL.
My pleasure!
Dear Dr. Joe,
Accidentally, I stumbled upon your video and thanked God for this opportunity. Please advise if one should continue taking prescribed diabetic medicines along with this exercise or could gradually stop them? Many thanks for your service to humanity.
No, the exercise will help you lower your blood sugar any time your blood sugar is raised and you do the exercise. It is a tool to help you lower your blood sugar. It is NOT a cure for diabetes. So you have to keep using your blood sugar tablets along with it
This is quite simple and convenience. I will start now.
Thanks Dr.Joe
Great idea
Thank you so much for this education.
You're welcome
Thank you greatly doctor
Started doing it immediately, as I'm working at my dinner table
Stay blessed
Hello from South Africa xxx
You're welcome
Wow! Thanks you very much.
You're welcome
Thanks doctor Joe.
God bless you.
You are very welcome
Thank you Sir
Very easy and simple one God bless you
You're welcome
Dr. Joe, thank you for your care of human, worldwide. Your experiment are so practical and result oriented. I am encourage to follow you on RUclips and subscribe.
God bless you.
Thank you