The best news is that taking care of your “second heart” doesn’t require hours of exercise. Simply incorporating small habits throughout the day is enough to keep it going. Walking for a few minutes every hour is one of the most effective ways. If you work seated, you can do heel raises (raising and lowering your feet as if pressing an invisible pedal) to mimic the natural pumping of the soleus muscle.

During long flights or workdays in front of a screen, these discreet exercises make a big difference. Other useful recommendations include wearing compression stockings if you’re predisposed to venous problems and elevating your legs at the end of the day to promote drainage.

It’s not about adding extra effort, but rather integrating movement into your daily routine: taking the stairs instead of the elevator, stretching while standing during calls, or simply walking while you think. Every step counts.

Moving your legs is more than a habit: it’s an act of circulatory health. Moving the soleus muscle is like starting an engine that works silently to prevent blood from stagnating.

A small muscle, a huge difference

The soleus muscle doesn’t get the attention it deserves, but its impact is undeniable. The fact that it acts as a venous pump makes it a silent guardian of your cardiovascular health. The study by Almendras and Peper confirms this: moving regularly and doing small activation exercises can make the difference between stagnant circulation and healthy circulation.

In an increasingly sedentary world, this information becomes even more valuable. Taking care of your “second heart” doesn’t require extreme effort, just consistency and awareness. Because sometimes, big changes start with a step, or a twitching calf.