{"catalogue_version":"2026-09-25","exercise":{"access":"public","id":"heel_raises_calf_pump","title":"Heel raises + calf pump","duration_seconds":60,"modality":["circulation","mobility"],"intensity":1,"energy_min":"very_low","energy_max":"high","goals":["circulation","very_low_energy"],"body_regions":["ankles","calves"],"position_start":"standing","position_end":"standing","props":["chair_optional"],"transition_seconds":10,"morning_score":0.7,"evening_score":0.6,"low_energy_score":1,"short_instruction":"Slow rises onto the balls of the feet to move the calves.","spoken_instruction":"Stand tall. Rest a hand on a wall or chair back if you like. Slowly rise onto the balls of your feet, pause for a breath, then lower with control. Keep a steady rhythm and let your breath stay easy.","safety_notes":["Use a support for balance if needed."],"media":{"type":"photo","still":"https://health.modelmatic.eu/demo/still/heel_raises_calf_pump.png","video":null,"tts":"browser"},"url":"https://health.modelmatic.eu/exercise/heel_raises_calf_pump"}}