By Susan Williams
Susan Williams, MEd, RH(AHG)The Research
Often referred to as our “second heart,” our calves need regular stimulation to do their important job. Our calf muscles’ pump function, which helps move blood from the legs back to the heart, is associated with significantly higher long-term mortality.
In a large Mayo Clinic study, patients with impaired function—especially those with heart failure—had worse survival at 5, 10, and 15 years, even after adjusting for other health conditions.
Sitting for long periods shuts down the calf muscles’ “second heart” action, which is to help pump blood from the legs back to the heart.
When this system is inactive, blood can pool in the legs, increasing the risk of swelling (resulting in cankles), varicose veins, blood clots, and cardiovascular problems.
Simply standing still isn’t a fix — it can worsen vein issues if there’s no movement.
The Takeaway
So what’s a person to do? Keep those muscles moving!
Experts say the body is built to move, so walking or activating the legs at least once or twice an hour is key.
Even small actions like toe and heel raises while seated can keep blood circulating.
Susan Williams, MEd, RH (AHG), is a certified holistic nutritionist, yoga instructor, Duke trained National Board Certified Health and Wellness Coach, and enthusiastic student of health for older citizens.
Sources:
- Calf muscle pump function as a predictor of all-cause mortality by Meghana Halkar, Jose Medina Inojosa, David Liedl, Waldemar Wysokinski, Damon E Houghton, Paul W Wennberg , Grace Lin, Garvan Kane, Karen Fischer, Thom W Rooke, Rayya Saadiq, Amanda Bonikowske, Robert D McBane – PubMed, Sep. 28, 2020
- Sitting All Day? Here’s How Often to Get Up to Protect Your ‘Second Heart’ by A. Pawlowski – Today.com, July 3, 2025
Disclaimer: The information provided here is for educational purposes only. Before beginning any new exercise program, be sure to seek the recommendations of a qualified health care professional familiar with your personal health status.