Walking & Talking with Helen - Walking Workouts

Helen M. Ryan | Walking Workouts
  • 4.9 (28)
  • Fitness
  • 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 human-powered 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. 6d ago

    15-Minute Walking Workout | Is Walking Really Exercise?

    Think walking doesn't count as exercise? Get your steps in with this 15-minute guided fitness walk that'll get your heart pumping and prove otherwise.   You don't have to run, sweat buckets, or crawl home exhausted to get a good workout. And you definitely don't have to "graduate" from walking to running. Been there, done that, not doing it again.    In this (mostly) steady walk, we're starting easy, picking up the pace for a sustained moderate effort, and then easing back down. All while chatting about ways you can adjust your walks to your fitness level. Plus, I apparently have one… little… surprise for you.    Walk outside, or at home on a treadmill or walking pad.    Here's what you'll get: About 1,500-1,800 stepsA moderate-to-brisk walking workout that supports your heart health A stress-busting break to clear your head and improves your mood Simple ways to make walking more challenging without ever having to jog A walking buddy to keep you companyAnd because I tend to wander off-topic (thanks ADHD), I also chat about: How accidentally calling Duran Duran a "boy band" got me 600 angry comments online Wondering where my strong legs disappeared toWhy my 90+-year-old Norwegian aunt was onto something Carrying a fat cat for extra workout resistanceThis podcast to walk to includes upbeat instrumental background music, pace changes, and walking cues.   Grab your sneakers and discover the mental and physical benefits of walking.    Follow the podcast, and 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. Oct 21

    25-Minute Fartlek Speed Play Walk | Expect the Unexpected

    Bizarre park statues, surprise speed bursts, and quirky memories make this 25-minute fartlek walk anything but ordinary. Fartlek. Yup, that's a real word.  It's Swedish (and Norwegian!) for "speed play," which basically means we get to play with our walking speed. Sometimes faster, sometimes slower, and without the structure of standard intervals. Just random bursts to keep you on your toes.  Walk outside, or at home on a treadmill or walking pad. Note that if you’re walking on a treadmill or walking pad, it’s harder to change speed quickly. You can pump your arms more for the harder parts, or step with more purpose. You don’t have to speed up.  Here's what you’ll get in this fartlek walk: About 2,200–2,500 stepsStories to keep things interestingA virtual walk through Oslo's hillside sculpture park, EkebergparkenFaster bursts to challenge yourselfSlower parts to catch your breathMore energy from movingA walking buddy to keep you company And because I tend to drift (thanks ADHD), I also chat about: Screaming "Give me some fart!" while sledding with cousins in NorwayThinking Creedence Clearwater Revival is singing "There's a bathroom on the right" instead of "bad moon on the rise"Running toward a statue of a woman squatting just because I was hoping she had found a toiletAirport security flagging my bag because a good-luck troll looked like a startled tiny fetus on the X-ray This podcast to walk to includes upbeat instrumental background walking music and walking cues to help you change pace. No need to watch the clock or worry about keeping up. Just follow along, play with your speed, and see where the next 25 minutes takes us.  Don't forget to Follow the podcast. 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).

  3. Oct 14

    15-Minute Story Walk | How I Became a Rock Concert Photographer

    Get your steps in with a 15-minute brisk walk full of backstage stories, rock stars, and a few things that went a little wrong. How does a broke single mom with no photography experience end up photographing bands like Linkin Park, Blue October, All-American Rejects and KISS? It all started because I couldn't afford concert tickets for my son's birthday. Since desperation breeds action, I made a few phone calls and suddenly had a photo pass, an interview with a lead singer, and absolutely no idea what I was doing. You can walk outside, or at home on a treadmill or walking pad. While we walk, you'll get: About 1,700 stepsA brisk walk with pace changesMore energyA story to distract you from the clockA walking buddy to keep you companyAnd because things rarely go as planned, I also... Nearly get blown away by Linkin Park's speakersInterview The Bravery’s vocalist without a recorderPhotograph All-American Rejects while sick with a feverDrive to see KISS with screeching brakes This podcast to walk to includes upbeat instrumental walking music and speed cues.  Grab your sneakers and head out for a walk while I spill the rock music tea.  Don't forget to Follow the podcast. 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).

  4. Oct 7

    10-Minute After-Dinner Walk for Digestion and Blood Sugar

    A 10-minute after-dinner walk to help digestion, reduce blood sugar spikes, and shake off that sluggish feeling. Dinner's over. The sofa is calling. And if there's a cat on your lap, well, you're legally required to stay there. I don't make the rules. No "burning off" dinner and definitely no guilt. Just 10 minutes to move a little and maybe start a new walking habit that actually sticks. Walk outside, or at home on a treadmill, walking pad, or marching in place. And remember, it's not just for after dinner.  This little post-meal walk gives you: About 1,100 stepsA little movement to help your digestionA break from the day's stressAn easy habit you can repeat after mealsA walking buddy to keep you companySeparate cool-down after the 10-minute main walk And because I tend to drift (thanks ADHD), I also.. Tell you why the sitting on sofa reminds me of A Nightmare on Elm StreetReveal the secret law of cats sitting on lapsShare my “Frosted Mini-Wheats before spin class” disasterWonder why we only remember to walk after Thanksgiving dinner This podcast to walk to includes upbeat instrumental background walking music, and walking cues. So before you settle into the sofa for the night, give yourself 10 minutes, a few steps, and maybe the start of a new after-dinner habit. Yihaa! Grab your sneakers and let's goooo. 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).

  5. Sep 30

    10-Minute Brisk Walk | Outside or At Home

    Get your steps in, find a little more energy, and take a break from your day with this 10-minute brisk walk. Only have 10 minutes? That's enough. Let's make it count. 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).

  6. Sep 23

    Quick 10-Minute Walk | Get Some Steps In

    A 10-minute guided walk with fun ways to make walking less boring, get more steps in, and actually look forward to your next walk. Don't really feel like walking? I get it! Let's find something to keep your brain entertained so you're not 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).

  7. Sep 16

    Walking Meditation | My Brain Won't Shut Up

    This guided walking meditation helps quiet your busy mind, clear your head, and take a break from all those racing thoughts. If the idea of sitting perfectly still and trying to empty your mind sounds impossible (boring, weird), this one's for you. You know that brain with about a zillion tabs open at once? Always planning something, making a list, replaying a conversation, or thinking about something completely unrelated? Yep, that one. During this walk, 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).

  8. 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).

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4.9
out of 5
28 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 human-powered 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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