Research on the Cognitive Benefits of Barefoot Walking in Teens

Barefoot walking is becoming more popular as people look for simple ways to support both physical and mental health.

A study published in The Korean Journal of Physiology & Pharmacology investigated whether teens who walked barefoot showed stronger thinking skills than those who walked in sneakers or did not exercise.

After 12 weeks, the barefoot group showed positive changes in their brain activity. They had increases in brain waves connected to relaxed focus and attention (Alpha and SMR waves) and decreases in waves linked to stress and over-arousal.

The barefoot group also showed other improvements. They had faster thinking speed, better concentration, and lower levels of brain stress.

While the study only looked at one age group, it shows that something as simple as regular barefoot walking may support healthy brain development in teens.

Understanding the Research

The goal of this study was to find out whether walking barefoot may help improve thinking skills and brain function in teens.

So, the researchers divided 59 teenage boys into three groups: one walked barefoot, one walked in sneakers, and one group studied quietly without exercising.

The walking groups did 40 minutes of exercise, four times a week, for 12 weeks. Each session included a warm-up, walking, and a cool-down. The intensity was also carefully monitored to keep the teens safe, especially those who were walking barefoot.

Next, the researchers measured brain activity using an EEG (electroencephalogram), which tracks different brain waves. They tested the teens when their eyes were open and closed, and during thinking and memory tasks.

They also measured changes in focus, thinking speed, and stress to get a full picture of the effects of exercise.

The biggest improvements were observed in the barefoot walking group. Important findings from the study include:

• Better focus and attention - Teens who walked barefoot showed increased Alpha and Sensorimotor Rhythm (SMR) brain waves. These are linked to relaxed alertness, steady attention, and better self-control.
• Faster thinking speed - Teens in the barefoot group showed quicker thinking speed, which helps with their learning and problem-solving.
• Lower brain stress and mental fatigue - These teens also showed a decrease in Gamma and high Beta (H-beta) brain waves, which are linked to stress, overthinking, and hyperarousal.
• Balanced brain activity - The left and right sides of the brain worked more evenly in the barefoot group.
• More benefits than sneaker walking or no exercise - Teens who walked in sneakers showed fewer improvements. Those who did not exercise showed changes associated with lower focus over time.

Practical Strategies for Parents and Caregivers

This study is an eye-opener and can inspire families to think creatively about ways to make exercise both enjoyable and more beneficial. Whether your goal is to keep your child or teen active or to make barefoot walking even more effective, these tips can help:

Create a barefoot-friendly space

Set up a safe area in your backyard, garden, or a smooth indoor floor where your teen can walk comfortably without shoes. Start with short periods and gradually increase the time.

Combine walking with mindfulness

Ask your teen to notice how their feet feel, their breathing, or the sounds around them. This can enhance the brain-boosting benefits of the exercise and lower their stress levels.

To help your child practice mindful movement every day, you can check out our Movement Mindfulness Activity handout.

Incorporate other low-impact exercises

Pairing barefoot walking with other simple exercises can boost benefits. Before or after your child walks barefoot, try adding activities like stretching, light jogging, or games that promote balance. Just remember to go at a comfortable pace and watch for signs of fatigue or discomfort. Yoga is another low-impact activity that can be done by all ages and abilities.

Focus on fun, not perfection

The goal is to make movement enjoyable, reduce stress, and support the brain — not to push them too hard. If your child shows curiosity, encourage them to explore new ways of moving. They can, for instance, add a small challenge like trying a short barefoot obstacle course.

The authors point out that the study had a small, same-age group, so the findings may not apply to all teens.

This is why they recommend further research with more participants, a wider age range, and a longer study period to better understand the benefits of barefoot walking.

Download our Healthy Habits Posters to help your child build daily routines that support both their physical and mental well-being.