Some time ago, I read a book by Mika Takishima, Japan’s longest-serving trainer, in which she mentioned that she walked on her tiptoes at home. “Just by taking five or six steps, your legs will feel the difference in a few years. With this simple movement, you’ll strengthen your calf and core muscles and improve your balance. Sometimes, I find myself walking on tiptoes without even realising it, even when I’m cleaning or cooking. It’s fun to pretend to be a ballerina, isn’t it?” she wrote in her book The Seven Habits of Takimika, a bestseller in Japan. I found it rather curious, especially coming from someone who started exercising at age 65 and now, at 90, has had her training method studied at Harvard.
I kept the idea in mind, though I confess I never actually put it into practice. But now, an exercise as simple as standing on tiptoes has become one of the hottest topics on social media. Here’s another example: that of Dr Amy Shah, who dedicated a post to her more than two million followers about the benefits of standing on tiptoes 30 times a day (also to regulate glucose spikes and boost metabolism).
The soleus, our second heart
The reality is that our calves are home to a forgotten muscle, the soleus, which has now taken centre stage in the conversation (and for good reason). In fact, journalist Carmen Lanchares, in her book Time on Our Side, had already noted how this muscle has begun to capture researchers’ attention due to its role in metabolic health and healthy ageing. “Colloquially known as ‘the second heart,’ the soleus promotes venous return (when it contracts, it compresses the veins in the calf and helps pump blood upward), but it has also revealed unexpected potential,” she wrote. In fact, she referred to another exercise that targets it—the soleus push-up—and to a study from the University of Houston that demonstrated that activating it through this exercise helps keep the oxidative metabolism active for hours. “According to the study, this movement helps lower glucose levels, moderate blood insulin levels after eating and even promote the use of fat as fuel. This is because the soleus, unlike other muscles, does not rely on stored glycogen but instead directly uses glucose and lipids from the bloodstream as an energy source, allowing it to work continuously without tiring,” explained Lanchares.
The ballerina exercise that activates this muscle
Without a doubt, whether through that ankle flexion (which is somewhat more difficult to perform), walking on tiptoes around the house Takishima-style or taking a few minutes to repeat the exercise of standing on tiptoes about 30 times, we activate that “second heart” with all the benefits that entails. Eva Vargas, Ph.D. in Physical Activity and Sports Sciences, explains: “This muscle contracts and relaxes, which helps blood from the legs return to the heart. It’s a natural muscle pump. In fact, raising and lowering your heels is a movement that activates that pump; it’s simple and can be easily incorporated into your routine, especially if you spend many hours sitting, whether during the workday or on a plane. Incorporating this practice into your daily routine is a ‘movement snack’ that helps minimise a sedentary lifestyle,” explains Vargas. She points out that it should be gradually supplemented with walks, cardio and strength training that engage larger muscle groups, but it can be an alternative for incorporating movement and regulating blood glucose. Long live the “ballerina exercise” for moving more and feeling better with age.
This article first appeared on Vogue.es