Parish Nurse Notes: February 2026

Caring for your "Second Heart" 

We often celebrate Heart Health month in February. I came across an article in Prevention magazine a few years ago that spoke about our calf muscles being our "second heart". With this long, very cold winter upon us, I loved the ideas that this article included. Caring for our "second heart" during these long winter days is easier than ever, and these targeted ideas can be modified as per your physical abilities. 

​Caring for your "second heart"—the calf muscles—is vital for boosting circulation, reducing blood pressure, and preventing blood clots, as these muscles pump blood back to your heart against gravity. Strengthen them by walking 7,000–10,000 steps daily, doing heel raises, and avoiding prolonged sitting by taking breaks every hour. 

​Key Strategies for Calf Health,  especially in the winter:

1. Move Regularly: Incorporate calf raises (15–20 reps) while brushing teeth or waiting for water to boil, or anytime of day when you are standing. Place your palm on the wall, or your desk if you need a little extra help with balancing. Simply rise up onto your toes and then slowly lower your heels, and repeat. 

2. Break Up Sedentary Time: If working at a desk, stand up or walk for a few minutes every 45-60 minutes to prevent blood from pooling.

3. Simple Exercises: Perform ankle circles, flex and point your feet, or use stairs to stretch and strengthen your calves.

4. Wear Compression Socks: These are effective for aiding circulation, particularly during long periods of sitting, traveling, or if you have swelling.

5. Elevate Legs: At the end of the day, elevating your legs for 15-30 minutes can help reduce swelling and assist venous return. This may also help you sleep better. If you practice Holy Yoga, this exercise is called "legs up the wall". This promotes pooling blood to return into your bloodstream. 

​Signs Your "Second Heart" Needs Attention

Consult a doctor if you experience persistent leg swelling, cramping, heaviness, or visible varicose veins. Or if you have warmth in your leg, or persistent pain. I always encourage anyone 40 years and older, to consult a cardiologist annually. 

Questions or comments, please reach out to Colleen Bottcher, RN. 

In His joy and service, 

Colleen Bottcher RN, BSN, Parish Nurse 
NJ District LCMS