Written by Anne Praino, Account Manager, Corporate Benefits
October is here, and that means it’s officially boot season! Whether you're slipping into cozy socks or stylish fall footwear, strong, stable legs are your best accessory. This month’s wellness challenge is all about the calf raise — a deceptively simple move that delivers big benefits. At first glance, calf raises might seem like a basic exercise, but don’t let their simplicity fool you. By lifting your heels off the ground and engaging your calf muscles, you’re not just toning your legs — you’re building a stronger foundation for your entire body. Strong calves play a key role in improving balance, posture and mobility, making everyday movements like walking, climbing stairs or standing for long periods more efficient and less tiring. Plus, calf raises promote circulation, which is great for anyone spending long hours sitting at a desk.
The Benefits of Calf Raises
Balance is a major benefit of calf raises. According to certified personal trainer Gabrielle Savary, calf raises are excellent for improving lower leg strength and stability. And balance isn’t just helpful in workouts — it’s essential for preventing slips and falls in daily life. A 2022 British Journal of Sports Medicine study even found that people who could balance on one foot for just 10 seconds had half the risk of all-cause mortality compared to those who couldn’t. So yes, better balance could mean a longer, healthier life.
Every time you lift your heels during a calf raise, you're activating your calf muscles and boosting blood flow throughout your lower body. This improved circulation helps deliver oxygen and nutrients to your muscles, keeping your legs strong and energized. But the benefits go beyond strength — your calves play a key role in circulation by helping pump blood back up to your heart. Often called the body's “second heart,” they work against gravity to move blood upward, preventing it from pooling in your legs. This exercise helps reduce swelling, discomfort and lowers the risk of issues like varicose veins, especially for those who sit or stand for long periods.
Calf raises are incredibly accessible — you can do them standing or sitting, making them perfect for a quick desk break. To begin, stand tall with your feet hip-width apart, engage your core, keep your spine neutral, and breathe steadily. Slowly lift your heels off the ground, rising onto the balls of your feet until you feel your calves working. Pause briefly at the top, then lower your heels with control — don’t rush, the lowering phase is just as important.
This October, join us for the Heels Up for Boot Season Challenge and strive to participate each weekday: Start with 10 calf raises a day in Week 1, increase to 15 in Week 2, 20 in Week 3 and finish strong with 25 in Week 4. It’s a small move with a big impact — so let’s lift our heels for better health and stronger legs to show off those boots.
