Move Your DNA with Katy Bowman

Japanese walking! What is it, exactly?
  • Is interval walking training really better than regular walking?
  • What does the research tell us about its benefits, and how much of the social media hype is justified?
  • How to find YOUR right level of intensity. And can music help you pick up the pace?
Biomechanist Katy Bowman and biologist Dr Jeannette Loram explore the science behind Japanese Walking, what it can do for your fitness, and how to adapt the approach to your own abilities and everyday walks.

Enhanced Show Notes and Full Transcript

00:00 Introduction to Japanese Walking
00:50 Dynamic Collective sponsors
03:22 What exactly is Japanese Walking?
08:05 Japanese Walking: Helpful or Hype?
09:26 Making it fun and using music
11:07 Who is Japanese Walking not for? (Trick question!)
20:46 Working on your walking form before speed
24:43 Movement break: arm swing and leg swing (sponsored by My Happy Feet socks)
30:43 You can also just enjoy a relaxing ramble!

Books & Research Mentioned 

Move Your DNA by Katy Bowman
Whole Body Barefoot by Katy Bowman
Simple Steps to Foot Pain Relief by Katy Bowman

Karstoft K, Thorsen IK, Nielsen JS, et al. Health benefits of interval walking training. Applied Physiology, Nutrition, and Metabolism. 2024;49(7):1002–1007.https://doi.org/10.1139/apnm-2023-0595
Masuki S, Morikawa M, Nose H. High-Intensity Walking Time Is a Key Determinant to Increase Physical Fitness and Improve Health Outcomes After Interval Walking Training in Middle-Aged and Older People. Mayo Clinic Proceedings. 2019;94(12):2415–2426.https://doi.org/10.1016/j.mayocp.2019.04.039
Nemoto K, Gen-no H, Masuki S, Okazaki K, Nose H. Effects of High-Intensity Interval Walking Training on Physical Fitness and Blood Pressure in Middle-Aged and Older People. Mayo Clinic Proceedings. 2007;82(7):803–811.https://doi.org/10.4065/82.7.803

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Connect, Move & Learn with Katy

Walking Well Program with Katy Bowman & Jill Miller 
Katy’s Virtual Studio: learn to move all your walking parts well with over 250 classes. Take one week free! 
Join Our Newsletter: Movement Colored Glasses
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Made Possible By Our Wonderful Sponsors:

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






Creators and Guests

Host
Jeannette Loram
Biologist, Yoga & Movement Teacher, Nutritious Movement® RES-CPT, Restore Your Core® Teacher
Host
Katy Bowman
Bestselling author, speaker, and a leader in the Movement movement, biomechanist Katy Bowman is changing the way we move and think about our need for movement.

What is Move Your DNA with Katy Bowman?

Movement isn’t optional—our bodies need it to thrive. Many of us struggle to get regular exercise, and even when we do, it can fall short of truly nourishing the body from head to toe. How can we move more—a lot more—when parts of us are sore, stiff, or simply forgotten in our busy lives?

Join biomechanist Katy Bowman, M.S., and biologist Dr. Jeannette Loram on Move Your DNA, where big-picture science meets practical action. Together, they explore biomechanics, kinesiology, physiology, cellular biology, and natural human movement—and translate it into simple, effective ways to wake up your trillion body parts. With humor, curiosity, and a focus on longevity, Katy and Jeannette help you move smarter, move more, and create a more natural habitat for yourself and your communities in today’s mostly sedentary world.