Heel Raises: The Exercise Every Senior Is Missing

Episode 2 of the Better Balance & Stronger Bones series. Did you know your calf muscles are sometimes called your second heart? They're crucial for maintaining good blood flow and overall blood circulation throughout your body. This simple heel raises exercise is a calf muscle workout that targets your lower leg, significantly benefiting your balance and bone health, and is perfect fall prevention for senior fitness. 😊 0.00 Why "second heart" 0.31 Alignment, heel raises Variation 1. 0.34 Variation 2 bend knees. 2.20 Variation 3 slow tempo. 3.23 Variation 4 Balance moment. 4.40 Single leg raise. 6.44 Single raise with bent knee. 8.32 Change centre of balance, add arm. 10.00 Stretch for flexible, strong muscles This channel is entirely about strength training and bone density exercises for women over 70 — done entirely at home, no gym needed. I've been specialising in exercises for osteoporosis since 2009, and I'm over 70 myself — so this isn't theory, it's what actually works. This is NOT bodybuilding. When muscles get firmer, they get smaller — not bigger. You'll strengthen and shape your body, build bone density, and improve your balance in ways that feel good and last. Would you like share a cup of coffee? A couple of bucks would help to keep me active, so thanks! https://buymeacoffee.com/bee70plus Join me each week for workouts that push your limits just enough — at your pace, in your home. Feet, ankles, balance, posture, upper body, full body — we cover it all. If it's not working for you yet, don't worry. It will. Just come back and try it again. *MY STORY: I have been teaching strength classes for seniors - especially women - for over fifteen years and turned seventy myself in 2025. My speciality is strength training to prevent osteoporosis, for which I have a Medical Training Certificate. This allows me to take over where the physiotherapists leave off, so you're in safe hands. In the studio I had for 15 years my ladies and I found this training a wonderful source of improved health, confidence and happiness. I decided to close the studio when lockdown turned our lives upside down and I reached retirement age. We moved onto Zoom, and from there I transitioned to YouTube - I hope you will join me! I film my workouts in my tiny study, so very little space is required and we can still chat and get to know each other via the comment section. You will lose inches while you get stronger and shape your body in a way that no other training will do. These workouts are doable for anybody who can still push a shopping cart through a supermarket, so just do what you can and take a break when you need to. I will help you to push your limits - gently - by explaining options as we go. Making a change in your body requires some effort but the rewards are fabulous. You will enjoy the rest of your life with renewed vitality, just start today. If you fall off the cart (heyho!), simply start again. These targeted and medically informed exercises will improve your bone density as you gain strength and endurance. For those who have to be in bed for longer periods I have included in bed exercises. There is a special foot workout for poly-neuropathy sufferers (I'm one myself). I went through breast cancer* in 2009 and my exercise regime was a wonderful crutch that gave me confidence that my body could and would cope. I worked out as often as possible, just doing what felt right. *At the end of the five years of hormone therapy my bone density showed a small but measurable INCREASE. This was a wonderful surprise and the best evidence ever that this kind of strength training brings massive benefits. Join me and let's keep each other fit and active!