Walking for Health and Fitness

Frank S. Ring
  • 4.5 (11)
  • Mental Health
  • Updated Weekly

Walking for Health and Fitness with Frank Ring helps adults over 50 use simple walking systems to rebuild health, strength, energy, mobility, and momentum. I’m Frank S. Ring, author of the Amazon bestseller Walking for Health and Fitness. I discovered the healing power of walking after a severe back injury put me out of work for four months. What began as rehabilitation became a completely new approach to fitness—and eventually a mission to help others discover how powerful walking can be. This podcast is for you if you want to start walking, restart after a long break, improve your fitness after 50, lose weight, build strength, recover from illness or treatment, increase your energy, or finally develop a walking habit that lasts. Each episode goes beyond simply telling you that walking is good for you. I teach practical walking strategies, routines, and systems you can actually use in your daily life. Topics include: Walking for health and fitness after 50 How to start walking again Building a consistent walking habit Walking for weight loss and weight management Walking workouts and fitness walking Walking combined with bodyweight and strength exercises Recovery walking after illness, injury, or medical treatment Walking during and after prostate cancer treatment and ADT Increasing walking time, frequency, speed, and endurance Motivation, mindset, goal setting, and accountability Walking for stress relief, anxiety, mental clarity, and self-care Walking form, safety, stretching, breathing, sleep, and recovery Healthy aging, mobility, functional strength, and lifelong fitness My philosophy is simple: You do not need more motivation. You need a simple walking system that builds health, fitness, strength, and momentum. Whether your first walk is five minutes or five miles, the goal is the same: create a walking practice you can continue for life. Visit https://www.walkingforhealthandfitness.com for free walking resources, programs, books, guided walking workouts, and additional support. Walking is the easiest way to get in shape and stay in shape. Walk on—because one walk can change your day. The next one can change your life. Caution: The information contained in the Walking for Health and Fitness Podcast may cause you to feel better than you have felt in years. Symptoms may include a broader smile, happier disposition, brighter outlook on life, and an uncontrollable desire to go for another walk. Proceed with wild abandon!

  1. Sep 20

    How Fast Should You Walk After 50? The Right Walking Intensity | EP50

    How fast should you walk after 50? The answer isn’t a universal miles-per-hour number—and faster isn’t always better. Walk too easily every day and your fitness may stop improving. Turn every walk into a test and you could end up exhausted, sore, discouraged, or right back on the couch. Free Recovery Series: https://www.walkingforhealthandfitness.com/walking-recovery-series In Episode 50, Frank Ring explains how to find the most purposeful walking pace you can control today, recover from afterward, and repeat consistently. You’ll learn Frank’s simple three-gear walking system: • Restore Gear: An easy, comfortable pace for recovery days or when you are returning after illness, injury, treatment, or inactivity. • Build Gear: A purposeful, moderate pace that improves endurance while remaining controlled. • Challenge Gear: Short, intentional periods of faster walking that challenge your fitness without turning the entire walk into a test. Frank also explains how to use the talk test, your breathing, recovery, and next-day energy to determine whether your walking intensity is appropriate. In this episode, you’ll discover: • Why walking speed alone can be misleading • How to choose the right gear for today • How to increase your pace without overdoing it • Why recovery is part of your training • A practical 10-minute pace-awareness walk • How to recognize when your walk was too demanding • The most important question to ask before increasing your intensity The goal isn’t to prove how fast you can walk once. It’s to find a pace that helps you grow stronger while allowing you to come back and walk again. FREE WALKING RECOVERY SERIES If you are ready to restart walking but don’t want your first walk back to become another setback, begin with the free Walking for Health and Fitness Recovery Series. This three-video series will help you restart with a simple plan, manage your effort, and rebuild consistency without feeling pressured to prove your fitness. Start the free Recovery Series: https://www.walkingforhealthandfitness.com/walking-recovery-series EPISODE CHAPTERS 00:00 – The two walking-speed mistakes 01:35 – What you’ll learn in Episode 50 02:30 – Why speed is the wrong first question 04:20 – The three-gear walking system 08:05 – How to choose today’s walking gear 10:30 – Increasing your pace without overdoing it 13:35 – The 10-minute pace-awareness walk 15:05 – Recovery is part of getting stronger 16:45 – Your next step RELATED EPISODE Episode 49: Starting Over Is Not Starting From Zero https://youtu.be/OenCW3euUmY LEARN MORE Read the accompanying article: https://www.walkingforhealthandfitness.com/podcast/how-fast-should-you-walk-after-50 RESOURCES CDC: Measuring Physical Activity Intensity https://www.cdc.gov/physical-activity-basics/measuring/index.html CDC: Physical Activity Guidelines for Older Adults https://www.cdc.gov/physical-activity-basics/guidelines/older-adults.html American Heart Association: Beta Blockers and Exercise https://www.heart.org/en/health-topics/consumer-healthcare/medication-information/how-do-beta-blocker-drugs-affect-exercise American Cancer Society: Physical Activity During and After Cancer Treatment https://www.cancer.org/cancer/supportive-care/nutrition-activity-with-cancer/physical-activity-when-you-have-cancer.html This podcast is provided for educational purposes and is not a substitute for individualized medical advice. If you are recovering from an illness, injury, surgery, or medical treatment—or have concerns about exercising—consult your qualified healthcare professional before beginning or changing your activity program.

  2. Aug 25

    How long should you walk after 50—10 minutes, 20 minutes, 30 minutes, or longer?

    ➡️ Get the FREE 10-Minute Recovery Walk Reset: https://www.walkingforhealthandfitness.com/recoverywalk Many people believe a walk only “counts” if it lasts 30 minutes. But when you're starting again after illness, injury, inactivity, or simply trying to rebuild your fitness, that belief can actually keep you from walking at all. In Episode 49 of Walking for Health and Fitness, Frank Ring introduces the 10-20-30 Walking Duration Ladder to help you choose a walking time that matches your current fitness level, your available time, and the purpose of the walk. You’ll learn: Why a 10-minute walk absolutely counts When 20 minutes may be the perfect building walk Why 30 minutes is a useful target—but not a magic number How to know when you're ready to increase your walking time Why recovery matters as much as duration How to use the Green-Light Questions before progressing Why you should change only one variable at a time How to stop comparing what you can do today with what you could do years ago The goal isn't to see how long you can walk today. The goal is to choose a walking duration you can recover from, repeat, and gradually build upon. STRONG Message for Men Facing Prostate Cancer If you—or someone you love—is going through prostate cancer treatment or recovery, stay through the STRONG message near the end of this episode. Treatment can change your strength, energy, endurance, and expectations. Sometimes staying STRONG doesn't mean doing more. It means recognizing what you can do today, doing it intentionally, and giving yourself the opportunity to do it again tomorrow. ➡️ FREE: 5 Things No One Tells Men About Staying Strong Through Prostate Cancer Treatment: https://www.walkingforhealthandfitness.com/strong-during-treatment Coming Next We’ve now answered: How many days should you walk? How long should you walk? Next comes the third piece: How hard should you walk? In Episode 50, Frank will explain walking intensity, the Talk Test, and how to know whether you're walking too easily—or pushing too hard. Frequency. Duration. Intensity. Put those three together and you begin building a walking program around your body, your life, and your goals. Walk on, Frank Ring   #WalkingAfter50 #WalkingForHealth #HealthyAging

  3. Aug 11

    How many days a week should you walk after 50? Frank Ring introduces the 3-4-5 Walking Plan

    How many days a week should you walk after 50? Three days? Five days? Every day? FREE: Start With the 5-Minute Walking Kickstart If you’ve been thinking about restarting but haven’t been able to get moving consistently, start small. Download Frank’s free 5-Minute Walking Kickstart: >>> https://www.walkingforhealthandfitness.com/kickstart If you’re starting—or restarting—a walking routine, one of the biggest mistakes you can make is choosing a schedule based on where you think you should be instead of where your body and fitness level are today. In Episode 48 of the Walking for Health and Fitness Podcast, Frank Ring introduces the 3-4-5 Walking Plan, a simple progression designed to help adults over 50 build consistency without doing too much too soon. You’ll learn: Why three walking days per week may be the right place to begin. When to progress from three days to four and eventually five. The Green-Light Questions that help you decide whether you’re ready for another walking day. Why walking more frequently does not mean every walk needs to be harder. The One-Change Rule for safely progressing frequency, duration, or intensity. How recovery fits into a sustainable walking routine. Why information alone may not be enough—you may need a walking system. Special advice for men walking during prostate cancer treatment, ADT, radiation, or recovery. The goal is not to create the most impressive walking schedule. The goal is to create one you can repeat next week. Your Step Forward Challenge Choose whether you are currently a 3-, 4-, or 5-day walker. Then put those exact walking days on your calendar. Your minimum walk can be only five minutes. Consistency comes first. Progress comes next. Take one manageable walk. Record the win. Then schedule your next one. Ready for a Complete Walking System? Knowing how often to walk is helpful. Knowing what to do next is what can turn walking into a habit. Walking Works: 14-Day Quick-Start Walking Program gives you structured walking instruction, varied walks, tracking, mindset guidance, and a step-by-step system designed to help you develop a lasting walking habit. Learn more about Walking Works: >> https://www.walkingforhealthandfitness.com/walking-works-program If you or someone you love is going through or recovering from prostate cancer, download my free guide:  The 5 Things No One Tells Men About Staying Strong During Prostate Cancer Treatment Download it here: >>> https://www.walkingforhealthandfitness.com/strongduringtreatment   Walking for Health and Fitness with Frank Ring provides practical walking systems to help adults over 50 rebuild health, strength, energy, and momentum. Walk on—because one walk can change your day. The next one can change your life.     #walkingafter50 #walkingover50 #howoftenshouldIwalk #walkingforbeginners

  4. Aug 4

    Why You Keep Quitting Walking After 50: The 3-Step Restart System

    Stopped walking and struggling to begin again? The problem may not be that you lack discipline. You may be relying on a walking plan that only works when life is going well. In Episode 47 of the Walking for Health and Fitness Podcast, Frank Ring teaches adults over 50 a practical three-step system for restarting a walking routine without guilt, punishment, or trying to make up for lost time. FREE 5-Minute Kickstart: https://www.walkingforhealthandfitness.com/kickstart The Three-R Restart System is: Reframe: Your walking routine was interrupted. That does not mean you failed or lost all your previous progress. Reduce: Make your first walk back only five minutes. The goal is not to test your fitness. The goal is to reduce resistance and create a win. Repeat: Schedule your next walk, prepare your walking gear, complete the minimum, and record your progress. A missed walk is a gap—not a collapse. You are not starting from zero. You are starting again with experience. In This Episode You will learn: Why missing several walks does not make you a quitter How negative self-talk makes restarting harder Why your first walk back should be only five minutes How to use the Three-Walk Restart Ladder How to create a simple get-out-the-door routine Why recording your completed walks rebuilds trust in yourself How men undergoing prostate cancer treatment can adapt the system during recovery Today’s Step Forward Challenge Before the day ends, take a comfortable five-minute walk. Before you begin, say: “This is not a test. This is my return.” When you finish, record: The date The number of minutes One word describing how you feel Then schedule your next walk. Download The 5-Minute Kickstart The free 5-Minute Kickstart gives you the exact Day One walk taught in this episode, a place to record your progress, a one-word reflection, space to celebrate your daily win, and a gratitude prompt. It is also your introduction to Walking Works, Frank’s 14-Day Quick-Start Walking Program designed to help you build consistency, confidence, and a lasting walking habit. https://www.walkingforhealthandfitness.com/kickstart STRONG Recovery Resource For men navigating prostate cancer, ADT, radiation, or post-treatment recovery, download: 5 Things No One Tells Men About Staying Strong During Prostate Cancer Treatment https://www.walkingforhealthandfitness.com/strong-during-treatment Episode Chapters 00:00 Why You Keep Quitting Walking 02:27 Frank’s Personal Restart Story 03:16 Step One: Reframe 05:55 Step Two: Reduce 09:14 The Free 5-Minute Kickstart 10:16 Step Three: Repeat 14:10 The Step Forward Challenge 15:12 The STRONG Recovery Step Visit Walking for Health and Fitness for walking programs, books, videos, previous podcast episodes, and free resources: https://www.walkingforhealthandfitness.com Subscribe or follow the podcast for practical walking systems that help adults over 50 rebuild health, strength, energy, and momentum. This episode is for educational and informational purposes only. Consult your physician or another qualified healthcare professional before beginning or changing an exercise program, particularly if you have a medical condition, injury, or are undergoing medical treatment. #WalkingAfter50 #WalkingForHealth #WalkingMotivation #HealthyAging #WalkingWorks

  5. Jul 22

    No Gym Needed: Turn Your Walk Into a Full-Body Workout

    Try the free 10-minute Walk With Frank guided sample from the complete Fitness Walking Experience: https://www.walkingforhealthandfitness.com/walkwithfrank What if your walk could become more than cardio? In Episode 46 of the Walking for Health and Fitness Podcast, Frank S. Ring continues the ongoing Walking Inspiration podcast series, where each episode brings one chapter from his book Walking Inspiration: A 12-Month Plan to Inspire Your Health and Fitness with 365+ Inspirational Quotes and More to life. Walking Inspiration: https://www.walkingforhealthandfitness.com/walking-inspiration This episode focuses on the April chapter: Supercharge Your Fitness. The big idea is simple: you do not need a crowded gym, expensive equipment, or a complicated routine to build better fitness. Your body goes everywhere with you, which means your gym is always available. Frank shares how to combine walking with simple bodyweight exercises to create a practical full-body fitness experience. You’ll learn how to use what he calls the Core Four: Pushups. Squats. Lunges. Planks. These exercises can be modified for your current fitness level and added into your walks in a simple, repeatable way. You’ll also learn the 4-minute method: Walk for 4 minutes. Stop and do one short bodyweight exercise. Continue walking. Repeat. This is a great episode for walkers who want to build strength, improve endurance, add variety to their routine, and get more fitness from every walk without joining a gym. In this episode, you’ll learn: Why walking is the foundation of lifelong fitness • How bodyweight exercises make walking more complete • Why your body can become your exercise machine • How to use pushups, squats, lunges, and planks during a walk • How the 4-minute method can supercharge your walking routine • Why progress matters more than perfection • How one walk can change your day — and the next one can change your life Ready to experience it for yourself? Try Walk With Frank, the free 10-minute guided sample from the complete Fitness Walking Experience: https://www.walkingforhealthandfitness.com/walkwithfrank Just put in your earbuds, press play, and walk with Frank as he guides you through walking, simple strength, breathing, and mindset. Disclaimer: This podcast is for educational and informational purposes only. Before beginning or changing any exercise program, especially if you have a medical condition, injury, or are returning after a long break, consult your doctor or qualified health professional. Walk on… because one walk can change your day. The next one can change your life. WIN: Walking Inspiration Now: Health and Fitness advice delivered to your inbox. https://www.walkingforhealthandfitness.com/newsletter

  6. Jun 28

    You’re Not Out of Shape — You’re Just Missing a Walking System

    If you’ve been telling yourself, “I’m out of shape,” this episode will help you see the real problem differently. You may not be lazy, unmotivated, or too far gone. You may simply be missing a walking system. In EP45, Frank Ring explains why most people fail to stay consistent with walking because they rely on motivation instead of structure. You’ll learn how a simple recovery-based walking system can help you restart, rebuild confidence, reduce guilt, and finally make walking part of your life. Want to go deeper into this work? Download THE 10-MINUTE RECOVERY WALK RESET here: https://tinyurl.com/SM10MRWR You’re not out of shape — you may just be missing a walking system. Most people don’t fail because they’re lazy. They fail because they try to restart their fitness with motivation instead of structure. They walk too far, push too hard, get sore, lose momentum, and then start over again. In this episode of the Walking for Health and Fitness Podcast, Frank Ring explains why walking works best when it becomes a simple, repeatable system. You’ll learn why the phrase “I’m out of shape” may be the wrong diagnosis, how to avoid the common mistakes people make when restarting exercise, and why your first goal should not be punishment — it should be recovery, consistency, and momentum. This episode introduces The 10-Minute Recovery Walk Reset, a simple first step designed to help you restart walking without pressure, guilt, or overwhelm. In this episode, you’ll discover: • Why “I’m out of shape” may be the wrong way to describe your situation • Why motivation starts the process, but systems keep you going • The three biggest mistakes people make when restarting walking • Why starting too big often leads to quitting • How a recovery-based walking system helps rebuild confidence • Why ten minutes can be enough to create momentum • How walking can become restoration instead of punishment • How to use a simple walk to reset your body, your breathing, and your mindset This free guide will help you take your first step, calm your body, rebuild momentum, and begin creating the walking system your health has been missing. Your body doesn’t need more guilt. It needs a system. Start with 10 minutes. Frank's best quotes: “Motivation can get you started, but a walking system keeps you going.” “You don’t need to punish your body back into shape. You need to walk yourself back into strength.” “The first goal is not to prove how much you can do. The first goal is to teach your body that movement is safe again.”   More Episodes from Walking for Health and Fitness: https://www.walkingforhealthandfitness.com/podcast-episode Related: walking for health, walking for fitness, walking system, walking habit, walking motivation, walking podcast, recovery walk, 10 minute walk, low impact exercise, fitness over 50, healthy aging, walking for beginners, walking routine, daily walking, get back in shape, out of shape, walking reset, stress relief walking, walking for weight loss, Frank Ring, Walking for Health and Fitness

  7. Jun 11

    Why Walking Gives You More Time Than It Takes

    Most people say, “I don’t have time to walk.” But what if walking doesn’t take time away from your life? What if walking actually gives time back? In Episode 44 of the Walking for Health and Fitness Podcast, Frank S. Ring explains why walking is not lost time — walking is life-expanding time. This episode is part of the Walking Inspiration Podcast Series, based on the March chapter of Frank’s book Walking Inspiration. The theme for March is the benefits of walking, but this conversation goes beyond the usual physical benefits. Yes, walking can support your health, fitness, energy, and mood. But walking can also become thinking time, reflection time, creativity time, prayer time, learning time, and problem-solving time. In this episode, Frank shares how walking can help you: Clear your mind Reduce stress Create space to think Turn walking into personal growth time Make walking feel less boring Use walking for creativity and problem-solving Build a walking habit with more purpose Frank also talks about his expanded article, 75 Things to Do While Walking, and explains how giving your walk a purpose can turn a simple walk into one of the most valuable parts of your day.By the end of this episode, you’ll see walking differently — not as lost time, but as life-expanding time that helps you think better, feel better, and move forward with purpose. 📘 Get Walking Inspiration Bring more purpose, reflection, and motivation into your walks with Frank’s book Walking Inspiration. The book includes 12 monthly themes, 365+ inspirational quotes, and comes with the free audiobook version — a $20 value. Walk and listen. Walk and reflect. Walk and grow. https://amzn.to/2U4VWSi 🚶‍♂️ Download the Free Think Fit, Walk Fit Guide Start building a walking habit with purpose. https://www.walkingforhealthandfitness.com/think-fit-walk-fit 📖 75 Things to Do While Walking https://www.walkingforhealthandfitness.com/blog/29-things-to-do-while-walking   📘 Books by Frank S. Ring • Walking for Health and Fitness: https://www.walkingforhealthandfitness.com/the-ebook • Fitness Walking and Bodyweight Exercises: https://www.walkingforhealthandfitness.com/fitness-walking-bodyweight-exercises-book • Walking Works Blueprint: https://www.walkingforhealthandfitness.com/walkingworksblueprint • Walking Logbook Journal: https://www.walkingforhealthandfitness.com/walking-logbook-journal   📋 Programs: • Walking for Health and Fitness Complete Walking Program for Recovery: https://www.walkingforhealthandfitness.com/walking-for-health-and-fitness-program • Walking Works 14-Day Quickstart Walking Program: https://www.walkingforhealthandfitness.com/walking-works-program   Walk on, Frank

  8. Jun 1

    Facing ADT: What Men Need to Know About Prostate Cancer Treatment and Staying STRONG

    ADT can be one of the most feared parts of prostate cancer treatment. In this episode of the Walking for Health and Fitness Podcast, Frank Ring talks honestly about androgen deprivation therapy — what ADT is, why it may be prescribed, how it can affect the body and mind, and why men need more than information to get through it. They need structure, support, and a workable plan. This episode was inspired by a recent STRONG Clarity Call with a man who had just begun ADT and was searching for practical guidance. Like many men, he found online conversations filled with struggle and side effects, but very little about how to move through treatment with clarity, strength, and hope. Frank shares his personal experience with prostate cancer treatment, ADT, radiation, fatigue, weight gain, brain fog, emotional disruption, and what he calls the “fog of war.” He also explains how the STRONG Through Prostate Cancer™ Method helps men stay grounded during treatment and begin moving toward STRONG 2.0 — the stronger, wiser, more intentional version of themselves after cancer treatment. In this episode, you’ll learn: - What ADT is and why it may be used in prostate cancer treatment. - How ADT may affect testosterone, energy, strength, mood, focus, body composition, and identity. - Why the side effects of ADT can feel so disruptive for men. - How the “fog of war” can affect concentration, decision-making, and daily follow-through. - Why men need structure, not just side-effect information. - How walking, mindset, strength, nutrition, recovery, and support fit into the STRONG framework. - Why staying STRONG through treatment begins with one clear next step. Download Frank’s free guide: The 5 Things No One Tells Men About Staying Strong During Prostate Cancer Treatment https://www.walkingforhealthandfitness.com/strong-during-treatment This episode is for educational and informational purposes only and is not medical advice. Always speak with your physician, urologist, oncologist, radiation oncologist, or qualified healthcare provider before making decisions about ADT, prostate cancer treatment, exercise, nutrition, supplements, or recovery strategies. Walk on. Stay steady. Stay STRONG, Frank

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About

Walking for Health and Fitness with Frank Ring helps adults over 50 use simple walking systems to rebuild health, strength, energy, mobility, and momentum. I’m Frank S. Ring, author of the Amazon bestseller Walking for Health and Fitness. I discovered the healing power of walking after a severe back injury put me out of work for four months. What began as rehabilitation became a completely new approach to fitness—and eventually a mission to help others discover how powerful walking can be. This podcast is for you if you want to start walking, restart after a long break, improve your fitness after 50, lose weight, build strength, recover from illness or treatment, increase your energy, or finally develop a walking habit that lasts. Each episode goes beyond simply telling you that walking is good for you. I teach practical walking strategies, routines, and systems you can actually use in your daily life. Topics include: Walking for health and fitness after 50 How to start walking again Building a consistent walking habit Walking for weight loss and weight management Walking workouts and fitness walking Walking combined with bodyweight and strength exercises Recovery walking after illness, injury, or medical treatment Walking during and after prostate cancer treatment and ADT Increasing walking time, frequency, speed, and endurance Motivation, mindset, goal setting, and accountability Walking for stress relief, anxiety, mental clarity, and self-care Walking form, safety, stretching, breathing, sleep, and recovery Healthy aging, mobility, functional strength, and lifelong fitness My philosophy is simple: You do not need more motivation. You need a simple walking system that builds health, fitness, strength, and momentum. Whether your first walk is five minutes or five miles, the goal is the same: create a walking practice you can continue for life. Visit https://www.walkingforhealthandfitness.com for free walking resources, programs, books, guided walking workouts, and additional support. Walking is the easiest way to get in shape and stay in shape. Walk on—because one walk can change your day. The next one can change your life. Caution: The information contained in the Walking for Health and Fitness Podcast may cause you to feel better than you have felt in years. Symptoms may include a broader smile, happier disposition, brighter outlook on life, and an uncontrollable desire to go for another walk. Proceed with wild abandon!

Information

  • Creator
    Frank S. Ring
  • Years Active
    2023 - 2026
  • Episodes
    51
  • Rating
    Clean
  • Copyright
    © Copyright 2023 All rights reserved.
  • Show Website
    Walking for Health and Fitness

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