Актер Милинд Соман в 60 лет сохраняет форму благодаря босиком: как простая привычка улучшает здоровье

Milind Soman at 60 still moves like someone half his age. He doesn’t chase complicated gym routines or the latest fitness trends. Instead, he keeps things simple. One habit that stands out is how often he chooses to walk and run without shoes. Whenever the ground allows it, he goes barefoot. For him, it’s not a gimmick. It’s a way to feel more connected to the movement itself. Soman has long preferred endurance running over short, intense bursts. Over the years he has stripped the practice down further, often running barefoot when the terrain permits him. Without the cushioning of shoes, every step makes him pay attention to his breath, posture and the feel of the earth under his feet. That constant feedback between body and ground is something he values deeply. But does going barefoot actually help the body? Experts who work with feet and movement say there are real advantages, especially when done with care and common sense. It brings back a more natural way of walking and running When we walk or run in heavily cushioned shoes, the way our feet land changes. Many modern shoes encourage a heel-first strike and reduce the work our feet and lower legs have to do. Barefoot movement, by contrast, tends to restore a more natural gait. The foot lands differently, the muscles engage more fully, and the whole lower body works together the way it evolved to. This shift alone can make everyday movement feel smoother and more efficient. Your feet and legs get stronger without extra equipment Cushioned shoes can feel comfortable, but they often do the work that your muscles should be doing. Over time, certain muscle groups in the feet, ankles and lower legs can grow weaker. Walking or running barefoot asks those muscles to wake up again. Stronger feet and legs then support the knees, hips and even the lower back. Many people notice better stability simply because the small muscles that stabilise the foot are finally getting regular use. Balance and body awareness improve According to Healthline, barefoot movement heightens proprioception, the sense of where your body is in space. Without a thick sole between you and the ground, your nervous system receives clearer signals. That feedback is often more acute and that leads to a better balance, a greater awareness in how you carry yourself. This can be a silent but significant benefit, especially for older adults, decreasing the likelihood of clumsy steps and helping the body to stay responsive. Joints and muscles stay more mobile and resilient When the foot can move freely, the ankle, knee and hip joints also tend to maintain healthier ranges of motion. Ligaments and muscles around these joints stay stronger and more adaptable. Barefoot practice, done gradually, can help preserve that mobility instead of letting it slowly shrink from years of rigid footwear. The result is a body that feels less stiff and more capable of everyday movement. It can ease problems caused by poorly fitting shoes Many common foot complaints, bunions, hammertoes and other deformities are linked to shoes that squeeze, elevate or restrict the toes for long periods. Going barefoot, even for part of the day, gives the foot a chance to spread, flex and recover. For people who spend most of their time in restrictive footwear, this simple change can offer relief and help prevent further strain. None of this means everyone should throw away their shoes tomorrow. Surfaces matter. Hard concrete, extreme heat or cold, and sharp terrain all require caution. People with existing foot conditions, diabetes or balance issues should check with a doctor before making big changes. The smartest approach is gradual: start with short periods on soft, clean ground and let the feet adapt. Milind Soman’s example is useful precisely because it is understated. He does not treat barefoot running as a performance. He simply prefers it when the ground allows, because it keeps him attentive and connected to his own movement. Combined with bodyweight strength work, yoga and a straightforward approach to food and rest, it forms part of a long-term habit rather than a short-term fix. In a world full of complicated fitness advice, the idea that something as basic as taking off your shoes can help the body work better feels almost radical.