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Why is the calf muscle called your second heart? Here are routines to strengthen it

Prioritise lower body exercises for longevity and immunity.

When calf muscles do not function properly, they impair blood circulation, resulting in exhaustion, cramping, and in extreme situations, blood clots. (File Photo)

Our calves are our second heart. If you’re sitting and standing all day, your blood drains towards the lower body. Once it all goes down, how does it turn around and come back up to the brain? The calves do the job of pushing the blood upwards. We use our calves for walking but are we using them in a perfect way to pump the blood upwards?

Our calf muscles are used for much more than merely standing, walking and other activities. They maintain circulation and ward off a number of health issues by pumping blood back to the heart. Particularly during extended periods of immobility, this pumping movement guarantees effective blood circulation and lessens the strain on the heart itself. When calf muscles do not function properly, they impair blood circulation, resulting in exhaustion, cramping, and in extreme situations, blood clots. Get going with the following exercises:

Standing Calf Raises: Take a straight stance, raise your heels as high as you can, and then slowly bring them back down. Pay attention to control and a complete range of motion. Perform three sets of 15–20 repetitions. You can use a machine or hold dumbbells to boost the intensity.

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Seated Calf Raises: Place a weight on your knees while sitting on a bench or machine. Lift your heels, stop when you reach the peak, and then gradually lower them. This focusses more on the soleus than the gastrocnemius muscle. Excellent for increasing blood return and endurance.

Single-Leg Calf Raises: These are done on one leg at a time, similar to standing calf raises.
Enhances muscular symmetry, strength, and balance.

Walking on your toes: Spend 30 to 60 seconds at a time walking on your toes. Increases endurance and engages both calf muscles.

If one wants to do more intense routines, then they can go for the following:

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Skipping: An excellent cardiovascular workout that quickly engages the calves. Increases blood flow and strength.

Stair Climbing: The calves are regularly worked by walking upstairs or by using a stair machine. Promotes cardiovascular health and functional strength. They are good for vitality, immunity and stability as well.

Jumping Jacks: Stand upright with your feet shoulder-width apart and your arms by your sides. Jump your feet out to the sides while simultaneously extending your arms up. Jump your feet back together and lower your arms to your sides to get back to the beginning posture. Carry on with this leaping motion, keeping up a steady beat for however long you want.

These exercises are good for longevity, immunity and vitality. One can remain stable and better coordinated with lower body exercises.

(Dr Mickey Mehta is a holistic health expert)

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