July 08, 2026

One Step at a Time: Movement Mantras for Better Walks

55 minutes

What if one simple cue could change the way you walk? In this episode, Katy introduces movement mantras—easy-to-remember prompts that help you improve your gait one step at a time. Learn how small changes to posture, arm swing, push-off, foot placement, and even the routes you choose can make walking feel stronger, smoother, and more comfortable.

Plus, Katy and Jeannette talk with the team behind Freet Barefoot about walking culture, healthy footwear, and hiking in all kinds of terrain, before answering a listener question on vibration plates and lymphatic drainage.

Enhanced Show Notes and Full Transcript

0:00 — Intro & encouraging kids to walk
7:15 — Dynamic Collective Sponsors
14:20 — The “Mental Ten” for better walking
15:00 — Movement mantras for posture, arm swing and push-off
18:15 —Vary your route, vary your carry
21:25 — Freet Barefoot and walking culture
23:00 — The story behind Freet Barefoot
31:05 — Multi-day walks, footwear and foot strength
37:50 — Walking culture and ‘Rights to Roam’ in the UK
43:05 — Favourite Freet Barefoot customer testimonials
47:40 — Do Vibration Plates Help Lymph Drainage? (sponsored by ScreenFit™).

Books, Links and Resources:

More about Freet Barefoot
A stepwise course to Walking Well with Katy Bowman & Jill Miller

Connect, Move & Learn:

Join Our Newsletter: Movement Colored Glasses
Follow Katy on Substack
Try Katy's Virtual Studio Free for 7 days!

Made Possible By Our Wonderful Sponsors:

Earth Runners: makers of minimalist earthing sandals designed for natural foot movement and connection to the ground— use code DNA10 for 10% off.
Freet Barefoot: creators of comfortable barefoot shoes built for natural movement, flexibility, and durability— use code DNA10 for 10% off.
Venn Design: Beautifully upholstered ball-shaped Air Chairs and floor cushions that encourage dynamic sitting
Movemate: Active standing boards with smoothly articulating wooden slats. Designed to keep you moving without interrupting your focus.
ScreenFit™: a complete online vision training program —take $200 off with code NUTRITIOUSMOVEMENT
Ikaria Design: The Soul Seat® offers height-adjustable, multi-position sitting—get 10% off new chairs and desks with code DNA10
My Happy Feet: Toe-spacing socks that gently realign toes for comfortable shoe recovery—take 20% off with code MYDNA