View walking as an essential nutrient (‘vitamin W’) for survival, on par with breathing and sleeping, because its rhythmic, low-intensity movement benefits every system in the body (musculoskeletal, nervous, lymphatic, endocrine).
Instead of relying on orthotics or cushioned shoes to brace or inhibit foot movement, take a proactive approach by strengthening the four layers of intrinsic foot muscles and improving range of motion in its many joints.
When selecting footwear, prioritize a wide toe box, a zero-drop design (heel and toe on the same plane), and a thin, flexible sole that respects the foot’s natural anatomy.
Regularly examine your feet for visible changes like bunions or hammer toes, and test your toe dexterity (e.g., lifting your big toe independently) as these are indicators of foot health and potential issues up the kinetic chain.
Pay attention to your walking speed, as a slower cadence can be an early predictor of health issues like dementia (up to seven years in advance) and indicates potential problems with strength, balance, or cognitive function that can be addressed.
Instead of avoiding challenging movements (like stairs) for perceived safety, embrace movement variability and actively work to regain the ability to perform them, fostering resilience rather than limiting your physical capabilities.
When addressing foot issues like bunions, focus on improving function and reducing pain through strengthening and appropriate footwear, rather than solely aiming for aesthetic reversal.
Counter the age-related dulling of sensory receptors in your feet (starting around age 50) by engaging in regular movement and walking, which increases circulation, nerve fiber branching, and sensation, helping to maintain foot sensitivity.
Improve foot awareness and dexterity by practicing lifting only your big toe while keeping the other four toes on the ground, aiming for a straight lift without deviation. Practice regularly, especially if one foot has less control.
Lift all five toes while keeping the ball of your foot and heel grounded, then spread your toes to create space between them. This exercise improves arch strength and addresses muscular imbalances, especially if toes are curled.
Regularly perform single-leg calf raises, aiming for the recommended number per decade of life, to assess and improve the strength and control of your feet and calves. Pay attention to height, pushing through the big toe, and stability.
If you have a family history of foot problems like bunions, view it as a predisposition, not a destiny. Empower yourself by changing footwear and strengthening your feet to mitigate genetic factors, similar to managing other health predispositions.
Actively train your foot’s ability to move in all planes, including inversion and eversion (lateral motions), rather than avoiding or bracing these movements, to build control and resilience, especially after injuries like ankle sprains.
Recognize that walking at a brisk pace is a form of power training, which is crucial as power is lost faster than strength with age; incorporate brisk walking to maintain this vital physical capacity.
Aim for sustained brisk walking at a pace of 120-130 steps per minute for at least 30 minutes to achieve significant health benefits, such as cancer risk reduction. Use a metronome to help maintain this cadence.
Don’t be discouraged by the 10,000-step goal; significant health benefits, including reduced risks of dementia, depression, and cancer, can be achieved with moderate daily step counts, such as 3,800 to 7,000 steps.
Allow children to go barefoot as much as possible to stimulate sensory development and improve motor skills. When shoes are necessary, choose footwear with a thin, flexible sole and a wide toe box that respects the foot’s natural anatomy.
Start with as little as 10 minutes a day of foot exercises, such as ’toe yoga’ (lifting and spreading all toes) or walking barefoot for five minutes, as even small, consistent efforts contribute to foot health.
Monitor your daily step count to understand your current activity level, as many people underestimate how few steps they take, which can be as low as 3,000 steps a day.
Spend 20 minutes a day focusing on foot health to unlock potential, as strengthening the feet can significantly improve overall body performance and agility, especially for athletes.
Just like other body parts, progressively overload your foot muscles by starting with toe yoga, moving to resisted exercises (e.g., with bands), and then incorporating heavier loads like farmer’s carries to build strength.
Aim to have your feet feel the ground directly whenever possible, as any interference (like socks or thick soles) reduces the sensitivity of foot receptors crucial for gathering sensory information.
Introduce minimal footwear slowly, starting with 5-10 minutes a day and gradually increasing wear time, as your feet need to build strength and capacity to handle the increased load. Monitor for soreness and adjust accordingly.
Simply wearing minimal footwear can significantly improve foot strength, with studies showing a 62% increase in just four months, offering a passive way to strengthen your feet.
When training for performance (e.g., running), use footwear that challenges your feet and ankles to build strength and resilience, rather than relying solely on highly cushioned or ‘super shoes’.
If you experience pinching at the top of your big toe when extending it, pay attention and do not ignore it, as it indicates a restriction or issue that needs addressing to prevent further loss of range of motion.
When choosing footwear, test the sole’s flexibility by trying to roll it up or twist it, ensuring it allows your foot to move naturally without restriction.
Wear toe spacers actively throughout the day (excluding sleep) to promote toe splay and improve foot alignment, even if initially uncomfortable, as consistent use can lead to significant improvements in foot structure and comfort.
Utilize a small ball to roll the sole of your foot and specifically work on improving the range of motion at your big toe, as part of a routine to enhance foot mobility and health.
If you choose to wear high heels for special occasions, ensure you follow specific ‘high heel rehab’ exercises (detailed in the book) when you get home to mitigate potential negative effects on foot health.
If you notice one arm isn’t swinging while walking, consciously start swinging it to create momentum and improve the efficiency of your gait, which can have a profound effect.