🦶 Master Gravity: Simple Daily Habits to Move Better, Stand Taller & Age Strong

The Wellness Roll Up
Your daily science-backed plan to move better, age well, and feel your body.

Dr. Emily Splichal, functional podiatrist and author of Sensory Sapiens, explains how your feet, fascia, and nervous system sense gravity — and why that’s the secret to posture, longevity, and injury-free movement.

Here’s exactly what to do, when, and how much as detailed on Ben Greenfield’s podcast:

✅ Set Your Base — Every Morning (1–2 min)

• Stand barefoot. Spread your toes wide, press them lightly into the floor, and imagine “lifting” your arches.

• Keep your toes long, flat, and lightly pressing (“digit purchase”), not gripping hard.

• Do this for 30–60 seconds before walking or training.

🏋️ Add Weighted & Compression Gear — During Workouts or Movement Practice (20–60 min)

• Wear a light weighted vest (just a few pounds, not more than ~10% of your body weight) during strength training, Pilates, or walking.

• Or wear compression gear: snug leggings, a fitted shirt, wrist weights, or compression socks — anything that lightly “hugs” the body.

• You only need to wear compression for a session, not all day — about 30–60 minutes a few times a week.

🌬️ Do the Anti-Gravity Drill — Anytime You’re Standing (10–20 seconds at a time)

• Stand tall and feel light. Gently press your toes into the ground and lightly engage your pelvic floor. Place your tongue on the roof of your mouth. Focus on feeling lifted and aligned for 10–20 seconds. Repeat throughout the day.

• This trains you to be more mindful of your posture and how your body relates to gravity.

🚶 Walk Fast — At Least 20 Minutes a Day

• Walk fast enough that you feel momentum — almost as if you’d bump into someone if they stopped suddenly.

• Focus on smooth, light steps and posture: toes engaged, arches lifted, and spine upright.

• Aim for 20–40 minutes daily.

🔬 Stimulate Microcirculation — 5–10 Minutes Daily

• Walk barefoot on textured surfaces (like a Naboso mat or grass).

• Use a vibration platform or light vibration tools on your feet and hands.

• Or wear textured socks at home (socks with a subtle raised pattern on the inside to stimulate the nerves in your feet while walking or standing).

💡 Dr. Splichal’s bottom line: Tune into gravity every day. Move with awareness, stack the right drills into what you’re already doing, and your fascia and nervous system will thank you for decades to come.

You can find Dr. Emily Splichal’s book, Sensory Sapiens, wherever books are sold.

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