25/08/2026
Your Calves: The Unsung Heroes of Healthy Ageing
We often think of the calf muscles as being important for walking, running and climbing stairs. But your calves have another fascinating job: helping pump blood back towards your heart.
The calf muscles act as a kind of “second heart” for the legs. When you walk or contract your calf muscles, they compress the veins in your lower legs and help push blood upwards against gravity. This is known as the calf muscle pump and is an important part of healthy circulation. Research shows that reduced calf-pump function is associated with venous problems, while exercise can improve calf-pump function. (PubMed)
Strong calves also help you stay balanced
Your calf muscles and ankle joints play a crucial role in keeping you upright. They make tiny, rapid adjustments as you stand and walk, helping control your body when you lean, stumble or change direction.
This becomes particularly important as we age. Research has found that ankle plantar-flexor strength — which includes the calf muscles — is associated with dynamic balance and walking ability in older adults. A recent systematic review also found that ankle and foot exercises can improve plantar-flexion strength and balance. (PubMed)
The good news? Training your calves is simple.
You don’t need complicated equipment. Try incorporating these exercises into your week:
1. Calf raises�: Stand behind a chair or hold onto something stable. Rise onto your toes, pause, then slowly lower your heels.�2–3 sets of 10–20 repetitions.
2. Single-leg calf raises�: Once double-leg raises become easy, progress to one leg at a time. This develops strength while challenging your balance.
3. Walking�: Simply walking regularly gives your calf muscles hundreds of contractions and activates the calf pump repeatedly.
4. Heel-to-toe walking�: Walk slowly in a straight line, placing the heel down first and then rolling through to the toes. This challenges the muscles around the ankle while training balance.
5. Balance + calf raises�: Stand near a stable support and perform slow calf raises while maintaining good posture. As you improve, reduce your reliance on your hands — but only when it is safe to do so.
Think beyond appearance
Strong calves aren’t just about having bigger lower legs. They’re about circulation, walking, balance, stability and maintaining independence as we age.
So don’t skip leg day — and don’t forget the muscles below the knee. Your calves may be small compared with your glutes and thighs, but they have a surprisingly big job.
The key message is that the “second heart” analogy is useful, but it shouldn’t be taken literally—the calf pump assists venous return; it doesn’t replace the heart.
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