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Just One Move Movement

Calf Raises

The perfect way to build strength in your calves – all you have to do is go on your tiptoes!

Instructions

  1. Sit tall with your feet at hip width and your toes pointing forward
  2. Raise your heels until you are on your toes, by pressing down through the balls of your feet
  3. Hold for a few seconds and carefully lower your heels back to the starting position with control
  4. Repeat 10-15 times for 1-3 rounds

Or, perform standing calf raises (medium instructions) while holding onto a counter or wall.

  1. Stand tall with your feet at hip width and your toes pointing forward
  2. Raise your heels until you are standing on your toes, by pressing down through the balls of your feet
  3. Hold for a few seconds and carefully lower your heels back to the starting position with control
  4. Repeat 10-15 times for 1-3 rounds
  1. Stand tall with your feet at hip width and your toes pointing forward
  2. Hold a weighted object, or hold dumbbells/soup cans in each hand
  3. Raise your heels until you are standing on your toes, by pressing down through the balls of your feet
  4. Hold for a few seconds and carefully lower your heels back to the starting position with control
  5. Repeat 10-15 times for 1-3 rounds

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Today, I got moving by: *insert daily activity here Before getting started, I felt: *insert 1-3 descriptors After moving, I felt: *insert 1-3 descriptors
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Linda

June 13, 2025

I did some self-motivating, self-talk before starting my yoga session. I feel fatigued, tired, and stiff before I start, but after my spirit and mental health feel lifted and I feel motivated for the rest of the day.

Kim

June 13, 2025

Today, I did my favorite online stretching routine. I feel stiff and sore everywhere before I start, but after, I feel like I can move again.

Carole

June 13, 2025

I got moving by going for a walk with the intention of taking some nature photos. I feel stiff, sore, and tired before I start. After, I feel energized, less stiff, and my mood improves.

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