Discover why your calf muscles are known as your "second heart" and how they support heart health by improving circulation and pumping blood back to your heart.
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. We might think about strengthening our heart muscle through exercise. But there’s another part of the body that quietly helps your heart every single day, and most people never think about it – your calf muscles are often called your “second heart.”
That might sound surprising, but these muscles play a very important role in helping your blood travel around your body. They don’t replace your heart, of course, but they give it a helping hand by pumping blood back up from your legs. The stronger and more active your calf muscles are, the better they can do this job.
In this Healthy Tip, Amie Leckie, Healthy & Wellbeing Specialist at Heart Research UK, explains why these often-forgotten muscles deserve more attention and how a few simple exercises can help keep them working well.
Compared to large muscles like your thighs or glutes, your calf muscles are relatively small. But don’t let their size fool you, they have a very important job. 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.
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.
Without this pumping action, your heart would have to work much harder to return blood from your lower body.
Modern life often means we spend long periods sitting – at a desk, in the car, watching television or travelling on planes and trains. While sitting itself isn’t necessarily harmful, staying still for long periods means your calf muscles aren’t doing much work.
When your calf muscles aren’t contracting regularly, blood can begin to collect, or “pool”, in your lower legs. This can lead to swollen feet and ankles, aching legs and a feeling of heaviness. Over time, poor circulation may also increase the risk of problems such as varicose veins and increase the risk of blood clots, which is why it’s important to get up and move around regularly, especially on long journeys.
The good news is that your calf muscles don’t need complicated workouts to do their job. They simply need regular movement throughout the day.
Your calf muscles are some of the hardest-working muscles in your body. They help you stand upright, keep your balance and allow you to walk, run, jump and climb stairs. Unlike some muscles that only work during exercise, your calves are active almost every time you’re on your feet. Every step you take gives your circulation a little helping hand.
Amie explains:
“This is why even slow-paced walking is an effective form of exercise. Not only does walking strengthen your muscles and improve fitness, it also keeps your calf pumps working, supporting healthy blood flow throughout the day.”
Even small amounts of movement add up. 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.
Like any muscle, your calves become stronger when you use them regularly. Stronger calf muscles can generate a more powerful squeeze, helping blood return to your heart more effectively. You don’t need expensive equipment or a gym membership to start training them. Here are a few simple exercises that almost anyone can do.
Looking after your calf muscles isn’t only about exercise sessions. 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 some 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.
The story of the “second heart” is a great reminder that our bodies are wonderfully connected. No muscle works in isolation, and no healthy habit benefits just one part of the body. When we move regularly, eat a balanced diet, stay hydrated and build strength, we’re supporting far more than our muscles. We’re helping our heart, our circulation, our joints, our balance and our overall wellbeing.
Our calf muscles may not get the same attention as our abs, arms, or glutes but they quietly perform one of the most important jobs in the body every day. By giving them a little care and attention, you’re not just building stronger legs – you’re helping your heart do its job too.
Download our resources to help you start moving more. Try our DIY Workout Plan to build a full body workout from home or our Norwegian 4×4 Interval Workout to get walking or running – both of these will help your “second heart”.
Weekly tools and resources to help you keep your heart healthy
Download our resources to help you start moving more. Try our Norwegian 4x4 Interval Workout to get walking or running helping your “second heart”.
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