An expert trainer says this is the one type of training that is essential for good balance and posture, but most people aren’t doing it

Your feet play an essential role in how you move through the day—yet, they’re one of the few parts of the body that most active people neglect to train.

Because your feet are in use whenever you’re standing or walking, it’s easy to assume that that’s enough to keep them strong and mobile.

But according to trainer Sara Haley, most of us could benefit from doing more. “Barefoot training is essential for everybody,” she tells Fit&Well. “Imagine not having the agility and mobility in your fingers that you do? A lot of people don't have that in their feet.”

As the name suggests, barefoot training is movement without shoes or socks. Haley believes doing any type of movement barefoot can be beneficial.

“Your feet take you everywhere you go, yet we constantly keep them inside cushioned shoes, which is kind of like putting a Band-Aid on something,” she says.

As well as moving more without shoes on, there are specific exercises you can do to strengthen and mobilize your feet.

“If you’re walking around your house and you slip in bare feet, you can grip the floor with your toes. As we get older our balance starts to go,” she says. Barefoot training can help with this.

“My father-in-law is in a walker now because of diabetes, but part of his problem is he can't feel his feet so he can’t balance and he’s constantly afraid he’s going to fall,” says Haley.

Barefoot training not only helps with balance, but posture, too. “By training your feet, you train everything up from there, which helps with alignment and posture.”

Haley has shared three moves she recommends to reconnect to your feet and strengthen them.

Toe spread

Reps: 10, plus 10sec hold

• Stand or sit with your feet hip-distance apart.
• Stretch your toes apart to create a gap between them.
• If you can't do that, place your fingers in between your toes to spread them out.
• Repeat 10 times, then hold them apart for 10 seconds.

Toe grip

Reps: 10, plus 10sec hold

• Stand or sit with your feet hip-distance apart.
• Grip the floor with your toes by curling them under.
• Release and repeat 10 times, then hold the position for 10 seconds.

Heel raise

Reps: 10, plus 10sec hold

• Stand with your feet hip-distance apart.
• Raise your heels to balance on the balls of your feet. Hold onto a stable surface for support if you need.
• Lower your heels.
• Complete 10 repetitions, then hold for 10 seconds.