I did the 'soleus push-up' desk drill every work hour for a week — here are the surprising results I've noticed so far

Most people are unaware that their calves are often referred to as the "second heart" due to their role in pumping deoxygenated blood back to the heart. These muscles also assist in absorbing force during lower-body movements and provide stability to the lower limbs. One such exercise is the soleus push-up, a seated calf raise focused on the deeper calf muscles known as the soleus. For a week, I performed soleus push-ups every hour while seated at my desk and observed several surprising results. Here's what I discovered.

1. Improved ankles: As someone with mobile joints that tend to stiffen when sitting for extended periods, performing soleus push-ups multiple times an hour helped keep my ankles mobile and warm. I set hourly alarms, timed myself for 60 seconds, and performed the exercises while working. This routine resulted in increased ankle mobility later in the week, and my calves felt less stiff upon standing.

2. Low-impact and accessible: The soleus push-up is easy to perform while sitting, requiring no additional movement from the desk. This accessibility makes it ideal for people with desk jobs, allowing for high repetitions without stopping work. To intensify the exercise, I added ankle weights secured above my knees, resulting in increased resistance and muscle activation.

3. Metabolic benefits: Soleus push-ups were developed by Marc Hamilton at the University of Houston, and research suggests they offer optimal activation and elevate muscle metabolism for hours. While I couldn't confirm these benefits in my daily life due to lack of controlled conditions, I did notice a reduction in swelling and numbness in my ankles after consistently performing the exercise.

4. Better circulation: By helping pump blood toward the heart, soleus push-ups contribute to improved circulation. I experienced less swelling and numbness in my ankles after a week of daily practice, which aligns with the exercise's role in enhancing blood flow. Maintaining strong calves can also reduce the workload on joints like ankles and knees, potentially benefiting overall lower-limb function as we age.