How many of us, once we sit down, find it almost impossible to get back up? We might swap legs, but moving beyond that often requires at least two things: an empty water cup and the urgent need to use the restroom.

Despite knowing that prolonged sitting can lead to back pain, leg discomfort, neck and shoulder issues, increased cancer risk, chronic diseases, and even a higher risk of early death, we still find it incredibly difficult to leave our chairs because, let’s face it, we’re just too lazy to move.

But don’t worry—today we’re introducing a simple exercise that lets you reduce the harmful effects of sitting while remaining seated. The exercise? Heel raises!

If you’re sitting right now, give it a try (you can also do it while standing): Keep your feet flat on the ground, lift your heels, and feel the work in your calves.

How does it feel? Pretty straightforward, right? It seems almost too easy to believe it could have any real benefits. However, this simple move has proven to be surprisingly effective.

Heel Raises: A Secret to Fat Loss

According to a study published in the iScience journal by researchers from the University of Houston, sitting heel raises can indeed help you burn calories, improve overall lipid and glucose balance, and boost metabolism. Essentially, this is the ultimate “sit-and-slim” technique.
The research shows that performing heel raises while sitting for 270 minutes can increase energy expenditure by 120% compared to just sitting. You might wonder if holding this position for so long is tiring. The good news is that participants didn’t experience fatigue, cramps, joint pain, or muscle soreness. The study included 25 participants who were habitual sitters with average cardio fitness, proving that even those with a sedentary lifestyle can benefit from this exercise.
Heel raises work by activating the soleus muscle in the calf. Although it constitutes only 1% of body weight, the soleus muscle plays a crucial role in standing and walking. Unlike other muscles that rely heavily on glycogen, the soleus primarily uses fat and sugars for energy. This makes it particularly effective for boosting metabolism when properly exercised.
The study also confirmed that heel raises not only increase energy expenditure but also enhance the oxidation of fats and carbohydrates throughout the body. In other words, heel raises can improve your metabolic rate, making weight loss easier.

Heel Raises: Enhancing Circulation

There’s a condition known as “economy class syndrome,” which refers to the risk of deep vein thrombosis (DVT) and pulmonary embolism from prolonged sitting in cramped spaces, like in economy class on flights. However, the risk of blood clots is not limited to just airplane seats; it can occur with any prolonged sitting.
Research indicates that sitting for just two hours can increase the risk of clot formation. Heel raises help counteract this risk by promoting blood circulation. A study published in the American Journal of Physiology shows that the blood flow and shear rate in the leg’s popliteal artery increase significantly when one leg is active compared to when both are still.
So, with a simple heel raise, you can improve blood flow and reduce the risk of clots. It’s a small action that makes a big difference in maintaining cardiovascular health.

Why Heel Raises are Perfect for the Lazy

For those of us who find traditional exercise daunting—whether due to lack of time, motivation, or energy—heel raises offer a gentle introduction to physical activity. Research consistently supports the idea that any movement is beneficial. Even brief, low-intensity exercise can lower cardiovascular risk and improve health outcomes.

Final Thoughts

Heel raises are not just effective but also incredibly discreet. You can perform them anywhere, even in a public office setting, without drawing attention. This low-profile exercise allows you to incorporate movement into your daily routine without feeling self-conscious.
In short, heel raises are perfect for those who want to ease into a more active lifestyle while remaining seated. They’re an excellent way to start moving more without leaving your chair. So next time you’re feeling lazy, just lift those heels and start reaping the benefits!