Caring for your second heart (your calves!)

When we think about supporting heart health in midlife, we often jump straight to cardio and nutrition — both completely valid, of course. But did you know your calf muscles are a key part of your circulatory system?

Nicknamed the “second heart,” your calves act as a muscle pump that helps return blood from your lower legs back to your heart. Every time you contract your calf muscles — through walking, stretching, or rising up onto your toes — you help squeeze blood upward through the veins.

Here’s a cool factoid for you: your veins have one-way valves that prevent blood from flowing backward. So when your calves contract, they push blood up; when they relax, the valves snap shut to keep the blood from pooling. This mechanism becomes even more important in midlife, when circulation can slow and we’re more prone to swelling, fatigue, and varicose veins.

Keeping your calves strong and active helps:

🫀reduce ankle swelling and leg fatigue

🫀support healthy blood pressure

🫀improve venous return and circulation

🫀prevent blood from pooling in the lower extremities

Try this at home or at the gym:

Stand tall, feet hip-width apart, and use a wall or counter for balance. Lift your heels slowly, rising up onto the balls of your feet. Hold for 1–2 seconds, then lower slowly with control. Aim for 2-3 sets of 15-20 reps. Pro tip: you can also do them seated if balance is a concern.

This simple move builds strength and circulation — no fancy equipment required. It’s a great one to add in while brushing your teeth or waiting for the kettle to boil*. Your future self will thank you.

Side note: I’m constantly trying to turn kettle time into movement time. “Do some push-ups at the kitchen counter!” “Try jump squats while you’re making a cup of tea” “Knock out 20 calf raises while the water heats up!” One client even asked me how long my kettle takes to boil