I don't know about you, but my calves rarely cross my mind. Other than when I spot a picture of an A-lister's impossibly toned lower legs on the red carpet, my calves are the least of my concerns when it comes to training.
© WireImageBut, according to nutritionist and fitness expert Amie Leckie, who works with Heart Research UK, we should all be paying more attention to our calves, as they could be key to heart health. "When we think about keeping our heart healthy, we often think about eating well, going for walks, or doing activities that get us out of breath," she begins. "We might think about strengthening our heart muscle through exercise, but our calf muscles help our hearts every single day, often referred to as our 'second heart'."
Why are calf muscles so intertwined with heart health? Because they play an important role in helping your blood travel around your body. "They give your heart a helping hand by pumping blood back up from your legs," Amie explains. "The stronger and more active your calf muscles are, the better they can do this job."
© Getty ImagesHere, Amie, who works as the health and wellbeing specialist at Heart Research UK, explains that simple exercises can help keep them working well. But first, let's get to grips with the science behind our calves.
How are calves linked to our heart health?
Compared to larger muscles such as your thighs or glutes, your calf muscles are relatively small, but don't let their size fool you; they have a very important job, according to Amie.
"Every time you walk, climb stairs, stand on your tiptoes or even flex your ankles, your calf muscles contract. As they tighten, they squeeze the deep veins that run through your lower legs. This squeezing action pushes blood upwards towards your heart," Amie explains.
On why our calves have to work so hard, Amie continues: "Getting blood back up from your feet and lower legs isn't easy, because gravity is constantly pulling it down. That's where your calf muscles come in. They act like a natural pump, helping move blood in the right direction. Inside your veins are tiny one-way valves. When your calf muscles contract, these valves open so blood can travel upwards. When the muscles relax, the valves close again, stopping the blood from falling back down your legs. Together, your calf muscles and these valves create an efficient pumping system that works every time you move."
In summary, without this pumping action, your heart would have to work much harder to return blood from your lower body.
The good news is that we don't need complicated workouts or lots of equipment to help support our calves. They simply need regular movement throughout the day.
A quick reminder of what our calves do, other than supporting heart health. Our calf muscles are among the hardest-working muscles in our bodies. They help us to stand upright, keep our balance and allow us to walk, run, jump and climb stairs.
Unlike some muscles that only work during exercise, our calves are active almost every time we're on our feet. Every step we take gives our circulation a little helping hand.
How to work your calf muscles in 5 easy steps
1. Slow walking
"One of the simplest and most effective ways to train your calf muscles is by walking regularly. Try adding a brisk 20-to-30-minute walk into your day. If that feels too much, start with 10 minutes and gradually build up. Every step helps your calf muscles pump blood back towards your heart," says Amie.
"Not only does walking strengthen your muscles and improve fitness, it also keeps your calf pumps working, supporting healthy blood flow throughout the day."
© Getty ImagesShe says that choosing the stairs instead of the lift, walking while you're on the phone, or taking regular breaks from sitting can all help keep your calf muscles active.
2. Calf raises
Stand with your feet hip-width apart and slowly lift your heels off the floor so you're standing on your tiptoes. Pause for a second before lowering your heels back down. Aim for 10-15 repetitions and repeat this two or three times. If you need extra support, hold onto a chair or kitchen worktop.
3. Heel-to-toe rocking
If you've been sitting for a while, stand up and gently rock from your heels onto your toes several times. This simple movement gets your calf muscles contracting and is especially useful if you're working at a desk or travelling.
© Getty Images4. Ankle circles
If standing isn't possible, you can still keep your calf pump active while sitting. Lift one foot off the floor and slowly circle your ankle several times in each direction before repeating with the other foot. It's a small movement, but it helps encourage blood flow.
5. Stay active
Looking after your calf muscles isn't only about exercise sessions, Amie says. It's also about reducing the amount of time you spend completely still. "Try setting a reminder to stand up every hour if you work at a desk. Stretch your legs or do standing lunges while waiting for the kettle to boil. Walk around while talking on the phone or park a little further away from the shops.
"These small habits may not seem like much, but together they keep your calf muscles working as nature intended."
