People have been walking barefoot for centuries probably oblivious to the benefits it provides. Lately, the practice of walking barefoot also known as “earthing” or “grounding” has gained popularity due to its diverse benefits. Let’s explore the benefits of this habit, the various surfaces and the duration for which you should ideally walk barefoot to maximise its benefits.
The benefits of barefoot walking
There are many benefits of barefoot walking for your physical and mental health. Let’s discuss them in detail:
Improved posture and balance
According to research published in the Journal of Foot and Ankle Research, walking barefoot helps increase the muscle strength in the feet, improves ankle flexibility and also proprioception (your body’s ability to perceive movement, action and location of parts of the body) leading to an overall better posture.
Reduction in Foot Problems
Modern shoes are often ill-designed and block the natural functioning of feet. Such shoes can lead to issues such as bunions, hammertoes and ingrown toenails. Walking barefoot allows your feet to gain back its natural shape and get rid of such problems.
Reduction in inflammation and pain
According to the Journal of Inflammation Research, taking a daily walk on grass helps reduce inflammation in people. The research is not conclusive but it suggests that the earth's surface has an overall negative charge and is constantly generating electrons. These electrons can neutralise the free radicals present in the human body providing an anti-oxidant effect and reducing chronic inflammation.
Enhanced blood circulation
Walking barefoot stimulates the nerve endings in your feet due to which the blood circulation in the body improves. It can be beneficial to those suffering from conditions like Raynaud’s disease or peripheral artery disease. It also helps in muscle recovery post-workout.
Stress reduction
According to a study linking barefoot walking and its benefits for hypertension, walking barefoot can significantly reduce cortisol (stress hormone) levels and help enhance mood and well-being. Multiple factors may contribute to this phenomenon such as better blood circulation, mindfulness and sensory stimulation.
Better Sleep
The presence of a natural environment to walk barefoot increases your exposure to the sunlight and helps synchronise the body’s internal clock (circadian rhythm) with the natural light-dark cycle.
Best surfaces for barefoot walking?
There are many natural surfaces that you can use for walking barefoot. Each of these surfaces comes with its pros and cons. Let’s understand:
Grass
Pros
It is easily accessible and provides a soft and cushioned surface making it ideal for beginners who want to start their barefoot walking journey. Walking on grass can have a soothing and cooling effect on the body especially if you walk in the morning dew. The natural setting in the grass helps reduce stress levels and promote a sense of relaxation.
Cons
You must be cautious about the sharp objects, insects or hidden debris in the grass that can pose a risk to bare feet. Some people may also experience allergic reactions to certain types of grass and pollen.
Sand
Pros
Walking on sand gently exfoliates your feet, removing dead skin and bringing new skin out. Sand allows your feet to mildly sink in providing some resistance to improve the muscles in your feet and legs. Based on dry sand or wet (beach) can offer different levels of firmness, from hard-packed sand near the water to loose, dry sand, providing various difficulty levels.
Cons
Sand is generally uneven which can lead to muscle strain or imbalance, especially for beginners. Also, in hot climates, sand can become scorchingly hot, posing a risk of burns.
Soil & Earth
Pros
Walking directly on soil provides a grounding effect which has potential anti-inflammatory benefits. Different types of soils can provide different difficulty levels and a range of sensations that can improve proprioception.
Cons
Often soil can contain sharp stones, or thorns which may not be visible to the naked eye. Because of that, it poses the risk of cuts and bruises.
Pebbles & Gravel
Pros
Walking on such surfaces stimulates the pressure points on your feet and improves blood circulation. Navigating small pebbles and gravel can strengthen muscles and ligaments in the feet.
Cons
This can be one of the most challenging surfaces to walk barefoot on due to uneven and sharp edges. There’s a higher risk of bruises, cuts and getting pricked by small stones.
How long should you walk barefoot?
The scientific literature does not prescribe a specific duration for walking barefoot to achieve its health benefits. However, as a beginner, you should be more cautious about how long you walk barefoot since it can result in injury or muscle sprain. To be on the safer side, starting with short walks of about 5-10 minutes a day and gradually increasing the duration to 30 minutes of walking can provide you with the above-mentioned benefits.
Building a barefoot walking habit?
Even though walking barefoot is a great habit with many benefits, you may lack the motivation to do it daily. That’s where an app such as Fitmint can help you by making the simple activity of walking fun and rewarding. If you’re a beginner, you can start with just a 10-minute daily walk and gradually increase as you become more comfortable with it. The app is designed to help you achieve that by turning your daily goal into a gameplay experience and giving you rewards for it. You can also join other players worldwide and find your competitive edge while also improving your health.
Precautions and Considerations
While there are numerous benefits of barefoot walking, you need to be precautious at the same time. You should pick the right terrain based on your activity level and make sure it's free from sharp or rough objects and surfaces. People suffering from diabetes or neuropathy should consult with a healthcare professional before starting this habit due to the higher risk associated with injuries.
Conclusion
Walking barefoot is quite natural for humans since that’s how you learn to walk as an infant and build your muscles, flexibility and balance among other things. Incorporating this activity as adults can help you solve many problems, and reconnect with nature while improving your overall health. As with any practice, the individual experiences can vary but the practice should be done carefully while keeping in mind the hazards related to various surfaces. Incorporating a daily habit of barefoot walking even for 10 minutes can be a game-changer for your well-being in the long run.
Feb 15, 2024
