A neuroscientist specialising in insulin resistance has named what she says is the 'fastest way' to slash your blood sugar levels. Janet Peets says moving your legs is key to staying healthy as they are the largest muscles in your body. For that reason, she suggests doing two minutes of air squats to try and cut your blood pressure.
The gluteus maximus - which is found in your buttocks - is the largest and heaviest muscle in the body. The quadriceps femoris - which is technically four individual muscles but often categorised as one - is the most voluminous muscle of the human body and forms the bulk of the thigh.
Why legs are 'glucose-burning machines'
"Your legs are your largest muscles, and your largest muscles are your most powerful glucose-burning machines. When you use them, they pull sugar out of your bloodstream with less insulin," Peets said.
"That's why I do air squats throughout the day…while I brush my teeth, wait on my coffee, make dinner or right after a meal. Two minutes here, two minutes there. It adds up."
She added: "This isn't a replacement for any medication you take. Always work with your doctor on that. But it's a free tool you're literally sitting on. Your medicine cabinet isn't the only place to look."
Air squat technique and benefits
Around 30-32 per cent of Brits suffer from high blood pressure - also known as hypertension. It is also called the 'silent killer' as it can contribute to heart disease, heart attacks, strokes, and heart failure if not treated.
According to the official Crossfit website, the air squat calls for 'midline stabilisation, posterior-chain engagement, and core-to-extremity movement, and it can be used to move your body weight or very large loads held in a variety of positions'. It is important for everything from climbing to getting off the toilet seat.
"Preparing to air squat requires performing a general warm-up to get the body ready to move through the range of motion required," it says. "No equipment is needed. To warm up for the air squat, the athlete should perform general movements that work every joint through its full range of motion. For example, rowing, biking, or running to raise core temperature. Dynamic movements like burpees and jumping jacks are great too."
Performing an air squat involves mastering the setup, the descent, and the return to the start position.
How to perform an air squat
To set up for the air squat, the athlete stands with feet shoulder-width apart, with the toes flared slightly. They are now ready to squat.
The athlete initiates the descent in the air squat by pushing the hips back slightly as they squat down. This movement is very similar to sitting back in a chair. Throughout the movement, the athlete ensures their weight is shifted back toward their heels, their lumbar curve is maintained with a 'chest up' posture, and their knees track in the same direction as their toes, meaning the knees do not cave in. The athlete reaches the bottom of the squat once the crease of the hips is below the top of the knees.
To stand, the athlete maintains a good squat position — chest up, lumbar curve maintained, and knees tracking over the toes — and drives the heels into the ground. Forces travel from the ground through the stable and engaged midline or core, allowing the athlete to rise from the bottom position. The repetition is complete once the athlete has stood up to full extension of the legs and hips.
Towel squeeze can 'lower blood pressure by seven points'
For those who prefer something a little less intense, Peets recommended another exercise which she said can 'lower blood pressure by seven points'. She said that 'no gym' is required for the exercise, which only takes up a total of 36 minutes a week.
She explained: "Squeezing a towel can lower blood pressure by seven points. It's called an isometric handgrip squeeze, and it's one of the most well-studied exercises for blood pressure I know of. Two minutes on, one minute off, four rounds, three days a week. That's it."
"You can do it with a hand grip tool, a rolled towel, even a stress ball, gripping hard enough to feel it, resting, repeating. No gym. No equipment you don't already have. No cardio required," she added. "I do this because my blood pressure history isn't something I take lightly. If you're managing your own, this is worth adding, always alongside what your doctor has you doing, not instead of it."
According to UK Meds, simply take a towel and roll it up tightly to a thickness that feels comfortable in your palm, then squeeze it to about 30 per cent of your maximum effort. Do this for two minutes, then take a one-minute break before switching hands. Repeat this a further three times, three days a week. This gentle muscle contraction encourages blood vessels to adapt and may briefly reduce blood pressure after release, especially in people with mild hypertension.
"Isometric exercises involve contracting muscles without movement and can lead to short-term reductions in blood pressure," it says.
