Walking & Talking with Helen - Walking Workouts

Helen M. Ryan | Walking Workouts
  • 4.9 (26)
  • Fitness
  • Updated Weekly

Feeling tired, stressed, and not motivated to exercise? You're in the right place. If you want a podcast to walk to... hi! I'm your gal, with a walking workout that makes time fly and feels like taking a walk with a friend in your ear. Whether you’re stepping outside or walking at home on a treadmill or walking pad, these episodes turn “ugh, I should move” into “yes, I can do this” so you get more energy, more motivation, and overall just feel better and healthier. You’ll get a mix of walk types so it never feels the same every time:  • GET STEPS IN walks. Hit your daily step goals the easy way. • STORY WALKS where I entertain you while you walk  • TRIVIA and FUN THEME WALKS for the days you just need a reason to move • LOW IMPACT and BEGINNER FRIENDLY I’m Helen M. Ryan, a former personal trainer who lost over 80 pounds naturally… and I still have days where I don’t want to do it either.  As a business owner with ADHD and hypothyroidism, I know what “no energy” feels like. Blech. That’s why I created this free walking podcast that helps you show up, get your steps the easy way, have a laugh, and then move on with your day.  This show is for you if you ever ask:  • How do I get motivated to exercise when I don’t feel like it? • How do I work out when I have no energy? • What’s a good quick walking workout for busy days? • How do I fit exercise into a busy schedule? • How do I stop procrastinating and just get moving?

  1. 4h ago

    10-Minute Brisk Walk | Outside or At Home

    Only have 10 minutes? That’s enough. Let’s make it count. This 10-minute brisk walking workout helps you get your steps in while stories and upbeat music give your brain something to do besides think about the clock. You can walk outside, or at home on a treadmill, walking pad, or marching in place. Or even step touch, my Gen X friends. This short walking break gives you: About 1,300 stepsA brisk walk that fits into a busy dayMore energy from getting up and movingA mental break from all the noise (yes!)A few stories to help time fly by And because I tend to drift (thanks ADHD), I also... Wonder if penguins have legs at 2 a.m. Talk about swallowing a bug on a scooter in NorwayGet Go, Dog. Go! stuck in your headRemember why an $800 car repair once made me cryThis podcast to walk to includes upbeat instrumental background walking music with walking and speed cues. You don't need an hour to get movement in. Give yourself a 10-minute exercise snack. Because, as I say, something is always better than nothing. And every step counts.  Don't forget to Follow the podcast. Today's question: What's one small moment from your life that you still remember years later? Leave a comment on Spotify or find me at @yourwalkingpodcast.  Support the show Want to help me grow? Follow or subscribe to the podcast. Get "the weird stuff" newsletter: the story behind the stories and new episodes (no spam, and I won't email you 10,000 times a day).

  2. Sep 23

    Quick 10-Minute Walk | Ways to Make Walking More Fun

    Don't really feel like walking? I get it! Let's make walking less boring (so you’ll actually stick with it). This 10-minute guided walking workout shows you simple ways to distract yourself, have more fun, and get your steps in without staring at the clock.  Walk outside, or at home on a treadmill or walking pad. We’ll rock the free world by getting: About 1,300 stepsNew ideas to keep your next walk from getting boringDistraction tricks for when you don't feel like walkingA little boost of energyA quick game to play while we move And because I tend to drift (thanks ADHD), I also... Talk about sending my sandals out to seaMuse about visiting a baby goat farmSomehow turn 19,000 steps into 19,000 milesAdmit we played the color game in the car so kids would shut up This podcast to walk to includes upbeat instrumental background walking music, walking cues, and a bell at the halfway point. Walking doesn't have to feel like something you just need to get over with. Come for a walk with me. Before you know it, your 10 minutes are done. Don't forget to Follow the podcast. I'd love to hear from you. Leave a comment on Spotify or tag your walk with #WalkTalkWithHelen on social media.  Support the show Want to help me grow? Follow or subscribe to the podcast. Get "the weird stuff" newsletter: the story behind the stories and new episodes (no spam, and I won't email you 10,000 times a day).

  3. Sep 16

    Walking Meditation | My Brain Won't Shut Up

    Meditation, but make it a walk.  If the idea of sitting perfectly still and trying to empty your mind sounds impossible, this one is for you. This is a 13-minute guided walking meditation for a busy brain… the kind with about a zillion tabs open at once. The one that’s always planning something, remembering something, making a list, replaying a conversation, or thinking about something completely unrelated. You don’t have to shut it all off. You can walk and give your brain one small job at a time. You’ll notice your steps, pay attention to how your body feels, and breathe a little. And yes, your mind is probably going to wander. Mine does too. You can do this relaxing walk outside, on a treadmill, or on a walking pad. There’s low-key - but not sleepy - background music to keep you moving. The goal isn't an empty head. It's just giving your busy brain somewhere else to go for a little while. This guided meditation is good for those days when: your brain won't turn offyou're mentally scattered or overwhelmedyou want to clear your mindsitting still to meditate sounds awfulyou just need to walk some stress off   Go grab your shoes and let's head out on a walk.  Support the show Want to help me grow? Follow or subscribe to the podcast. Get "the weird stuff" newsletter: the story behind the stories and new episodes (no spam, and I won't email you 10,000 times a day).

  4. Sep 9

    Japanese Walking Method | 20-Minute Interval Walk [Encore]

    Three minutes brisk. Three minutes easy. Repeat. That’s basically the Japanese Walking Method, and it makes a 20 minute walk go surprisingly fast. This is a structured but simple interval walking workout that gives you stronger pushes followed by recoveries. You’re in charge of the effort, and the recovery periods give you a chance to catch your breath and listen to stories from Japan before we pick it up again.  You can do this walk outside, on a treadmill, or on a walking pad. If you’re walking outside, you’ll hear a bell halfway through so you know when to turn around. As we walk, I’ll share some stories from Japan including: Why I was crying my eyes out at Tokyo Narita AirportThe stranger who chased me down at the bullet train station and saved me from embarrassmentThe high-tech bidet joke that later completely bombed in my spin class. Put on your walking shoes. Grab your headphones. Let’s go catch a Japanese bullet train. If you enjoyed this walk, tap Follow so the next workout is waiting for you.  And if you feel like saying hi (so I’m not just screaming into the void), you can find me on Instagram, Threads, and Facebook @yourwalkingpodcast. (This encore episode was originally published March 3, 2026.) Support the show Want to help me grow? Follow or subscribe to the podcast. Get "the weird stuff" newsletter: the story behind the stories and new episodes (no spam, and I won't email you 10,000 times a day).

  5. Sep 2

    15-Minute Story Walk | The Tour Guide Who Almost Killed Me

    Need to walk but don't really feel like it? This 15-minute guided walking workout makes walking less boring while you get your steps in. Come with me for a brisk walk while I tell you the true story of a 10-hour tour through beautiful Montenegro that turned into one of the scariest car rides of my life.  Walk outside, or at home on a treadmill or walking pad. You’ll get: About 1,900 steps A brisk walk without watching the clock A mental break from your day A few laughs along the way More energy from getting up and moving A walking buddy to keep you company Things did not go according to plan... Five sweaty strangers crammed into one tiny carA guide texting and watching YouTube while driving up a mountainTaking off my seatbelt so I could jump out if we went off a cliffFree ice cream for surviving part of the tourA little wine to dull the fear (and I don’t even drink) This podcast to walk to includes upbeat instrumental background music, walking cues, and a bell at the halfway point if you want to turn around. So grab your shoes and come with me. I'll distract you with a ridiculous story from my time as a middle-aged digital nomad, we'll get some movement in, and 15 minutes later we're done. Don't forget to Follow the podcast.   Support the show Want to help me grow? Follow or subscribe to the podcast. Get "the weird stuff" newsletter: the story behind the stories and new episodes (no spam, and I won't email you 10,000 times a day).

  6. Aug 26

    10-Minute Walk After Sitting Too Long | Your Butt Will Thank You

    Been sitting at your desk or on the sofa too long? Get up and give your butt a 10-minute walking break. This guided walking workout helps wake up sleepy glutes and gets your body moving again after hours of sitting. We'll also play around with your walking stride to see if you can get your glutes doing a little more of the work (or glute activation). Walk outside, or at home on a treadmill or walking pad. In this quick walk you’ll get: About 1,300 stepsA quick break from sitting too longEasy ways to wake up sleepy glutesWalking and posture tweaksA few walking ideas to fire up your glutesThe 55-minute timer trick And because I tend to drift (thanks ADHD), I also... Explain why my butt is apparently on vacationTurn into a five-foot tall Hunchback of Notre DameDiscover the first step to using my exercise step... is opening the boxDecide my butt does not need a 14-step morning routine This podcast to walk to includes upbeat instrumental background walking music, walking cues, a few stride (not snide) experiments, and an optional cool-down. If you've been stuck at your desk, in the car, or on the couch, get up and come walk with me. Your butt will thank you. Don't forget to Follow the podcast. I'd love to hear from you. Leave a comment on Spotify or tag your walk with #WalkTalkWithHelen on social media. Support the show Want to help me grow? Follow or subscribe to the podcast. Get "the weird stuff" newsletter: the story behind the stories and new episodes (no spam, and I won't email you 10,000 times a day).

  7. Aug 19

    MTV Nostalgia Walk | 20 Minutes to Summon Gen X

    Need something fun to listen to while you walk? This 20-minute guided walking workout is packed with '80s MTV memories, Gen X nostalgia, 80s-style background music, and just enough coaching to keep you moving while your brain takes a trip back in time.  Walk outside, or at home on a treadmill or walking pad. Today you'll get... About 2500 stepsA fun way to make your walk less boringA trip back to the early days of MTVUpbeat instrumental walking music and walking cuesA walking buddy in your ear And because I tend to drift (thanks ADHD), I also... Introduce you to my pretend husband, Billy IdolForget my cats' names but remember every '80s lyricDecide I could've been Bono's sisterGet emotional over Do They Know It's ChristmasTell you the story behind Dire Straits’ Money for NothingTake a trip back to U2, Madonna, Tom Petty, A-ha, Thriller This walking podcast includes background music, walking cues, an optional cool-down, and a bell at the halfway point if you're walking outside. If you're ready to get your steps in, relive a little Gen X nostalgia, and make your walks a little less boring, lace up your high-top sneakers, grab your leg warmers, and come walk with me. Don't forget to Follow the podcast. Q: Who was your biggest MTV crush? Leave a comment on Spotify or tag your walk with #WalkTalkWithHelen on social media. Support the show Want to help me grow? Follow or subscribe to the podcast. Get "the weird stuff" newsletter: the story behind the stories and new episodes (no spam, and I won't email you 10,000 times a day).

  8. Aug 12

    10-Minute Morning Walk | Not a Morning Person? Me Either

    Not a morning person? Me either. But this 10-minute guided morning walk is a brisk (ish), music-led way to get some steps in before life gets in the way. Walk outside, or at home on a treadmill, walking pad, or even marching in place. You'll wake up, boost your energy, and fit in a little movement before work, errands, emails, and everything else demands your attention. Even if you're grumpy in the mornings (like me), you'll get: A beginner-friendly, low-impact morning walkAbout 1300 stepsA little more morning energySome peace before the day begins And because I tend to drift (thanks ADHD), I... Confess I used to eat ice cream out of a gallon containerThreaten people who talk to me pre-coffeeBlame Billy Idol for a 6 a.m. class This walking podcast includes upbeat background walking music, walking cues, an optional cool-down, and a bell at the halfway point so you know when to turn around. If you're trying to get some steps in before something happens to throw you off, or want to build a morning walking habit, lace up your shoes and come with me for a morning walk. Don't forget to Follow the podcast. I'd love to hear from you. Leave a comment on Spotify or tag your walk with #WalkTalkWithHelen on social media. Support the show Want to help me grow? Follow or subscribe to the podcast. Get "the weird stuff" newsletter: the story behind the stories and new episodes (no spam, and I won't email you 10,000 times a day).

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4.9
out of 5
26 Ratings

About

Feeling tired, stressed, and not motivated to exercise? You're in the right place. If you want a podcast to walk to... hi! I'm your gal, with a walking workout that makes time fly and feels like taking a walk with a friend in your ear. Whether you’re stepping outside or walking at home on a treadmill or walking pad, these episodes turn “ugh, I should move” into “yes, I can do this” so you get more energy, more motivation, and overall just feel better and healthier. You’ll get a mix of walk types so it never feels the same every time:  • GET STEPS IN walks. Hit your daily step goals the easy way. • STORY WALKS where I entertain you while you walk  • TRIVIA and FUN THEME WALKS for the days you just need a reason to move • LOW IMPACT and BEGINNER FRIENDLY I’m Helen M. Ryan, a former personal trainer who lost over 80 pounds naturally… and I still have days where I don’t want to do it either.  As a business owner with ADHD and hypothyroidism, I know what “no energy” feels like. Blech. That’s why I created this free walking podcast that helps you show up, get your steps the easy way, have a laugh, and then move on with your day.  This show is for you if you ever ask:  • How do I get motivated to exercise when I don’t feel like it? • How do I work out when I have no energy? • What’s a good quick walking workout for busy days? • How do I fit exercise into a busy schedule? • How do I stop procrastinating and just get moving?

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