11 Health Benefits from Walking Barefoot
I’m sure you have heard of the politically correct word for being barefoot... earthing. These days, the more common term is grounding, but both mean the same thing: connecting your bare skin directly to the Earth.
Because earthing and grounding is taboo, you may not have heard of the health benefits associated with walking barefoot on a daily basis. Because this activity is so unusual the health benefits are often overlooked which is unfortunate because it is free, simple, and safe.
These are the facts: our feet were designed to work without shoes and humans have been walking barefoot for hundreds even thousands of years. I have been consciously going barefoot when I can for the past 15+ years.
The Earth's Electrons
This scientific study explains how direct physical contact with the Earth's limitless and continuously renewed natural energy (electrons) helps drain free-radicals from the body. The body absorbs these electrons from the Earth through the soles of the feet while in direct contact with its surface. This supply of energy is one of the most potent antioxidants available. It also has anti-inflammatory effects on the body among other health benefits. Another study stated if you connect the human body to the Earth during sleep it normalizes daily cortisol rhythms and improves sleep. You can see a full list of earthing studies here plus more at the bottom of this post.
Since I first wrote about this, even more research has emerged. For example, a 2020 study in the Journal of Inflammation Research found that grounding reduced pain and altered immune markers in people with chronic pain. Other recent studies show that barefoot grounding may improve heart rate variability (a measure of nervous system balance), lower stress levels, and support circadian health.
Below are the reasons why I think being barefoot in nature is important in maintaining a healthy body and mind. All of my reasons are backed in those studies mentioned above if you would like proof. I feel barefooting has amazing health benefits and it is about time we start talking about it so others can benefit as well.
#1 Better Balance
My balance is better. I can balance my body better when I have a full grip with all my toes. I can feel each and every toe working hard to keep my body from falling over. With shoes on it is harder to keep my balance, almost impossible for long periods of time.
I have been doing yoga for 15+ years so this definitely helps with balance immensely. Being barefoot allows for more stable poses and better balance.
This is also supported by modern research showing that barefoot training improves proprioception — your body’s sense of position — which helps prevent falls and supports natural movement.
#2 Feeling Grounded
I feel connected and grounded to the Earth. Even before reading all the studies about grounding, I felt the energy. I feel it every day. I think it grounds you not only in a physical way but also mentally and spititually. The energy gives you a sense of security and stability. For me, being connected to the Earth only seems natural.
Today, many people also use barefoot grounding as part of nervous system regulation practices, combining it with breathwork, meditation, or mindfulness outdoors.
#3 Freedom
My feet and mind are free. I feel this one is more mental (spiritually) than physical. My mental state has definitely improved thus helping my overall health. Being able to do what you want to do allows you to become the person you want to be. There is just something about going barefoot and being connected to nature, it makes you feel free, like you are a kid again.
#4 Healthy Feet
My feet are really healthy. When I first started taking off the shoes I noticed a corn or something forming on one of my toes, I think from wearing shoes. I had not noticed it before and was quite surprised to find it. After only a week of barefooting it started to go away, then after a month it was completely gone. I think if I would have continued to wear shoes I would still have it and those things are really painful from what I hear.
Doing regular foot exercises described here also keep my feet healthy and flexible.
Many podiatrists now recommend barefoot-style shoes or barefoot walking (in safe environments) to strengthen arches and prevent long-term foot problems.
#5 More Energy
Overall I have more energy than before. I never use to be a morning person, I am still not but I do feel an unusual energy in the morning. I call it unusual because I do not remember feeling energized in the morning without caffeine.
Research now links this energy boost to improved sleep quality and stabilized cortisol rhythms, which naturally make mornings feel easier (see Ghaly & Teplitz study or the Koniver study below).
#6 Less Stress
My life is super stressful. It makes other people feel uncomfortable and exhausted just watching me live my daily life. Being barefoot helps to balance the stress and gives me the strength to be able to deal with the stress.
In fact, studies on grounding show lowered stress hormones and improved heart rate variability — both signs of a calmer nervous system.
#7 Foot Strength
My feet and toes are stronger. When standing I can tell how strong my toes have gotten over the past 15 years. I can feel each and every toe and can move them freely. I know this sounds so simple and silly but before I never noticed how badly deformed my toes were. Probably close to becoming painful.
I always had super narrow feet. Now they are long and flexible with adequate spacing in between each.
#8 Posture
I stand and sit with a straight spine most of the time. A long time ago a stranger approached me while I was busy working long hours at a trade show. I was exhausted and not really pay attention to what I was doing. He noticed my bad posture while I was carrying boxes back and forth from the elevator. He stopped in his tracks and gave me a lesson on posture and how important it is to be mindful of the way you stand and walk. I am pretty sure I had pointy heels on while he lectured me. I kind of wanted to tell him to take a hike but instead I listened and corrected my posture. I will never forget his advice and along with my new found love of barefooting, my posture is almost perfect.
#9 Pain Free
The pain in my lower back has disappeared. Since going barefoot when I can, my lower back pain is completely gone. Before I would complain daily/weekly about it and would have to go to the Chiropractor often to have it "fixed". It would only feel good for about a week. It was so annoying. I tried all types of stretches and movements to get the pain to go away. Nothing worked.
I should also note my ankles and knees are stronger. I use to get sharp pains in my ankles and clicking in my knees when I would start running. Sometimes it felt like bones were breaking. I would have to limp around for a while until the feeling in my ankle came back, they would just give out. I have noticed if I wear shoes often my ankles and knees feel weaker. This lines up with new evidence that grounding reduces inflammation and supports recovery from musculoskeletal pain.
#10 Blood Circulation
When I go barefoot for extended periods of time my feet are not cold anymore. I use to have the worst circulation in my feet and hands. My limbs would be ice cold and there was no way to warm them up unless I put them on a heater. When my feet get cold now, I know I haven’t been outside barefoot enough. To fix this, I just remember to not wear shoes when I’m out gardening or walking the dog through the woods.
#11 Awareness
Before going barefoot in nature I never paid attention to pebbles, sticks, gravel, pinecones, stumps, wet grass, mud, or the changing weather. My senses have heightened exponentially. I have to pay attention to what is below me and in front of me. It has also grown my awareness in the woods, to be quieter, to listen, to connect.
Can't Go Barefoot?
Wearing shoes with insulating soles and sleeping in beds isolated from the electrical ground plane of the Earth have disconnected people from the source. If you are unable to go barefoot daily then I would highly suggest earthing and grounding products.
You can get an earthing mat and place it under your desk while you are at work all day or purchase some grounding sheets for your bed. There are now many modern options, including grounding sandals, copper mats, mouse pads, and even yoga mats that allow you to stay connected while living your normal routine.
Practical Tips for Beginners: If you’re curious but hesitant, start small. Try 5–10 minutes barefoot on grass, sand, or soil each day. Avoid hot pavement or sharp gravel at first, and slowly let your feet strengthen. Within a few weeks, you’ll likely notice benefits in balance, mood, and energy.
The Takeaway
Grounding is one of the simplest, most natural forms of wellness we have access to. Whether you go fully barefoot or use grounding products, the health benefits — from stress relief to better posture and circulation — are worth exploring. If you’ve tried barefoot grounding, share your experience in the comments — I’d love to hear what benefits you’ve noticed.
The Research
2004 – Ghaly & Teplitz
The Biologic Effects of Grounding the Human Body During Sleep as Measured by Cortisol Levels and Subjective Reporting of Sleep, Pain, and Stress
A pilot study where participants slept grounded on conductive mattress pads for 8 weeks. Results showed significantly reduced nighttime cortisol levels, a more normalized 24-hour cortisol rhythm, and improvements in sleep quality, pain, and stress perception.
2015 – Oschman
This overview highlights that grounding deepens restorative sleep, normalizes the day–night cortisol rhythm, helps relax muscles, and boosts mood.
2021 – Curtis
Daily activity in minimal footwear increases foot strength
Adults wearing minimalist shoes for six months saw a 57.4% average increase in foot muscle strength, leading to better balance and gait mechanics.
2022 – Koniver
Practical Applications of Grounding to Support Health
Summarizes that grounding (i.e., conductive contact with Earth) has been shown to deepen restorative sleep and normalize cortisol rhythms.
2022 – Sinatra
Grounding - The universal anti-inflammatory remedy
In one study, just 20 minutes of grounding led to measurable improvements in HRV, suggesting a quick calming effect on the nervous system.
2024 – Kim
Effects of Barefoot Walking in Urban Forests on CRP, IFNγ, and Serotonin Levels
Walking barefoot in forest environments (a form of grounding plus green exercise) has been shown to lower cortisol, increase relaxing alpha brainwaves, enhance NK immune cells, and boost antioxidant enzymes like superoxide dismutase.
2024 – Kim
Barefoot walking improves cognitive ability in adolescents
A 12-week study had adolescent participants walk barefoot four times weekly. Results included shifts in EEG patterns—lower gamma and H-beta waves and increases in SMR and alpha waves—plus improvements in concentration, cognitive speed, and reduced brain stress.
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