The calf raise (also called a heel raise) is one of those simple movements that can make a big difference.

You rise up onto the balls of your feet, lifting the heels away from the ground, then slowly lower them back down.

For those with limited mobility, it can even begin in a seated position to gently wake up the calf muscles, before progressing—ideally with guidance—to a supported standing version.

Now, while gym bros and gals might focus on calf raises for muscle definition, in a falls-prevention context this little exercise serves a different, arguably more vital purpose: keeping older adults steady, mobile, and confident on their feet.

Here’s why this matters:

Benefits for Falls Prevention

Improves ankle strength and stability – The calf muscles (gastrocnemius and soleus) help stabilise the ankle joint. Stronger ankles mean better control when walking, turning, or standing on uneven ground.

Enhances balance reactions – Rising up and lowering down trains the body to respond quickly to shifts in weight, which is essential for catching yourself if you trip or wobble.

Supports gait and mobility – Calf strength is key for the “push-off” phase of walking. A strong push-off makes each step more efficient, reducing fatigue and helping maintain walking speed.

Maintains bone and joint health – As a weight-bearing exercise, calf raises help preserve bone density in the lower limbs and support ankle joint resilience.

Check out the video below and have a go if you’re able to, takes less time than you think…

In short: this isn’t just about sculpted calves—it’s about building the strength and stability that underpin everyday movement and help reduce the risk of falls as we age.