How Doing Just 15 Calf Raises a Day Can Support Your Health
- Maddie
- 1 day ago
- 2 min read
The calf muscles are often overlooked — yet they are quietly one of the most powerful health allies in the body.
Doing as little as 15 gentle calf raises a day can support your heart, circulation, balance, stability, and overall strength, especially as we move along our personal timeline.
Small movement. Big impact.
1. Your Calves Are Your “Second Heart”
The calf muscles — particularly the gastrocnemius and soleus — play a crucial role in circulating blood back up to the heart. and in some traditions are considered a 'second heart'.
On a purely physical level.
Every time you lift your heels:
The calf muscles contract
Veins are gently compressed
Blood is pushed upward against gravity
This action is often called the “calf muscle pump”, and it significantly:
Improves circulation
Reduces pooling of blood in the lower legs
Supports heart efficiency
Helps prevent swelling and sluggishness
When the calves are weak or inactive, the heart has to work harder.
When the calves are engaged regularly, the heart gets support.
2. Better Balance Starts at the Ankles
Balance isn’t just about the core — it begins at the feet and ankles. I covered this in my Summer series BALANCE IN THE CRONE ZONE. If you missed it, click on this link: https://www.dropbox.com/scl/fi/91olki7e70wdri0qps89r/The-Collated-Manuel-for-BALANCE-IN-THE-CRONE-ZONE-2025.pdf?rlkey=jrmq15i915gegacir66ze0jdm&dl=0
Calf raises:
Strengthen the muscles that stabilize the ankle
Improve proprioception (your body’s sense of where it is in space)
Increase responsiveness to uneven ground
This is especially important for:
Preventing falls
Feeling steady when walking
Maintaining confidence in movement as we age
Even 15 slow, mindful repetitions help “wake up” the balance system.
3. Stability for Knees, Hips & Lower Back
Strong calves create a stable foundation for the whole body.
When calves are weak:
Knees absorb more strain
Hips work harder
The lower back compensates
Daily calf work:
Improves alignment
Supports healthy walking mechanics
Reduces stress on joints above
Think of the calves as the roots of the body tree — when the roots are strong, the trunk and branches suffer less.
4. Functional Strength You Use Every Day
Calf strength is essential for:
Walking uphill
Climbing stairs
Rising from a chair
Quick corrective movements if you stumble
These aren’t gym movements — they’re life movements.
Fifteen repetitions done slowly:
Build endurance
Maintain muscle tone
Preserve independence
At the kitchen counter
While brushing teeth
Waiting for the kettle to boil
How to Do Your 15 Calf Raises
Stand tall, holding a chair or wall if needed
Slowly lift your heels
Pause briefly at the top
Lower with control
Breathe gently.
Smile
Move with awareness.
Quality matters more than quantity.
Talk to cells of the muscles, find your own statements. e.g. : Every cell in the muscles of my legs, in fact my entire body, are getting stronger, more responsive and resilient every day. Thank you.
Strong calves = steady life.... that's enough from the Crone Zone today. xxxx Maddie
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