Walking & Talking with Helen - Walking Workouts

Helen M. Ryan | Walking Workouts
  • 4.9 (23)
  • 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. 3d ago

    Power Walk for Energy | 10-Minute Walk 4 of 4 | 72

    This is the final walk in our 4 part walking series. We’re finishing strong with a 10 minute power walk.  A power walk is a brisk walk with purpose: faster than a casual stroll, slower than a run, and a great way to boost your heart rate without beating up your joints. This guided walking workout combines movement, music, and a story so time flies while you get in some low impact cardio. Walk outside or at home on a treadmill or walking pad. You get: A beginner friendly power walk workoutAbout 10 minutes of movement and 1300 stepsA brisk, low impact cardio boostMy ADHD also brings things like: Why a purple bike should have been a warning signCycling in Solvang, California, and the bakery adventuresWhether the five second rule applies to peanut M&Ms on the roadThe Monty Python song I can't get enough ofThis episode ha background walking music, breathing reminders for energy (oxygen, baby), a fast-ish walking pace, and a bell at the halfway point.  Along the way we talk about staying in motion when things go sideways, doing different types of walks, and how three 10 minute walks add up to a good 30 minutes in day. Exercise snacks, as I like to say. If you’re looking for a 10 minute power walk workout, a podcast to walk to, or an easy way to fit more movement into a busy day, lace up and come for a walk.  Don’t forget to tap Follow so your next walk is waiting for you. -- Walking & Talking with Helen Connect: @yourwalkingpodcast Support the show Follow, subscribe, or leave me a review. I appreciate your support.

    12 min

  2. Jun 17

    Stick with Walking | 10-Minute Walk 3 of 4 | 71

    This is the third walk in my walking series, a guided 10 minute walk to help you stay consistent, even on your busiest days. Today we’re chatting about one of the biggest secrets to exercise success: Not motivation.  Not willpower. Making it easy enough that you’ll actually do it.  This is a 10 minute guided walking workout with music and a moderate, refreshing speed. It’s a beginner-friendly, low-impact cardio walk you can do outside, or as an indoor walking workout on your treadmill or walking pad. Get moving, clear your head, and build a daily walking routine that actually works… for your life (not some fitness influencer's). If you’ve ever told yourself you’ll start walking when life calms down, when the house is clean, when work slows down, or when everyone stops needing things from you… well, lace up your sneakers. This 10 minute walk gets you started right now. You get… A beginner-friendly, low-impact walking workoutAbout 10 minutes of movement and around 1200–1300 stepsSimple ways to make a daily walking habit easier to stick withA low-pressure cardio walk… no pace targets, no perfection And because sometimes I drift, I also talk about… The cozy morning routine that somehow got me exercising at 5:30 a.m. in my pajamasWhy the famous 10,000-step goal started as a marketing campaignBreaking up with my heart rate monitor because it was stressing me outTricking myself into exercising by committing to just five minutesHow lost earbuds, missing socks, and social media scrolling can derail your awesomely good intentions This walking podcast includes background music, breathing reminders, and a bell at the halfway point. If you’re walking for weight loss, stress relief, or just trying to get more daily steps, this 10 minute walk is an easy way to get started.  Tap Follow so Week 4 is waiting for you in your feed.  Support the show Follow, subscribe, or leave me a review. I appreciate your support.

    12 min

  3. Jun 10

    Make Walking Less Boring | 10-Minute Walk 2 of 4 | 70

    10-minute walking workout. This is the second walk in our 4-part walking series, and today we’re making walking less boring. This is a brisk, guided walking workout with music and stories to keep your brain busy while you get your steps in. It’s beginner-friendly, low-impact, and gives you a quick cardio boost. You can do this walking workout outside, or at home on a treadmill or walking pad. You get: A quick 10-minute walk with roughly 1,200 steps.Pace changes that help the time go by faster.A low-impact cardio boost.Stories so you’re not staring at the clock. And because I have ADHD and tend to drift, I also share stories about: Living with my strict grandmother, Mormor, in a small town in Norway.Building giant snow tunnels and secret rooms in snowbanks.Getting kicked into a pile of bull manure by a small bull.Almost getting trampled by a mama elk after a very questionable decision. This walking podcast includes background music, walking cues, and a bell at the halfway point. Grab your shoes and let’s get moving. Tap Follow so the Week 3 walk is waiting for you in your feed. Support the show Follow, subscribe, or leave me a review. I appreciate your support.

    12 min

  4. Jun 3

    Interval Walking Workout | 10-Minute Walk 1 of 4 | 69

    This is a 10-minute podcast to walk to, and the first part in a new 4-part walking series to get you moving and sneak a few more steps into your day. Today we’re doing walking intervals. Nothing scary. Just short bursts of faster walking with recovery periods to wake up your body and your brain. Plus, these little pushes are great for women over 40. And I am way over 40. Like waaaay. You can do this guided walking workout with music outside, or at home on a treadmill or walking pad. If you're not up for those extra pushes today, you can absolutely skip them and just stay with a steady, comfortable pace. How do you make walking less boring? You have to give your brain something else to focus on besides the clock. Doing short intervals breaks up the time and turns a quick 10-minute walk into a game. Plus, I share some ridiculous stories to keep you distracted so the time flies by. What are the benefits of walking intervals for women over 40? Intervals are a great way to challenge your heart rate and build stamina without putting heavy stress on your joints. By adding short, 30-second bursts of faster walking, you wake up your circulation and boost your energy levels. Because each push is followed by a recovery period, it strengthens your lungs and legs without leaving you completely exhausted.  Can you get a good workout in just a 10-minute walk? Yes. Stop thinking you need an hour of free time or nothing at all. A quick 10-minute power walk gets you roughly 1,300 steps and gives you a major energy reset. It is just a short, manageable burst of movement that actually fits into a chaotic day. What you get during this walking workout?  Easy walking intervals with background music and a bell at the halfway pointA quick burst of energy without doing anything extremeAbout 10 minutes of movement and roughly 1,300 steps (woo hoo!) And because I have ADHD and drift all over the place, I also... Tell you how I accidentally rode my bike onto a busy freeway and discovered I can indeed sprint if motivated by deathRelive old spin class torture involving the song Cotton-Eyed Joe and how I tracked my fitness by how long my thighs could hold my body upDiscuss whether Ring of Fire was secretly written about my quads giving up on lifeEncourage you to dance the last few steps home like nobody’s watching  Lace up those sneakers and let’s get to it. Tap Follow so the Week 2 walk is waiting for you in your feed. Share your walk at @yourwalkingpodcast on Instagram, Facebook or Threads. Support the show Follow, subscribe, or leave me a review. I appreciate your support.

    12 min

  5. May 27

    Stay Consistent on Messy Days | 1 Mile Power Walk | 68

    You know those days when your plans to work out fall apart? (Or your plans for anything, really). This 1-mile power walk is a great podcast to walk to, and it's all about having a backup plan so one messy day does not turn into a full “well, I guess I live on crackers now” situation. This is a guided walking workout you can do outside or at home on a treadmill or walking pad. Lace up your shoes, and let’s get a brisk 1 mile and about 2,000 steps in together, complete with background walking music. How to stay consistent with exercise when you’re busy Stop waiting for the perfect day or the perfect time, because it doesn't exist. Staying consistent means ditching the "all or nothing" mindset. Something is always better than nothing. What is a realistic exercise backup plan? Find what actually works for your real life and schedule... not someone else's. If 5:00 AM workouts aren’t your thing, don't make yourself do them. Your backup plan should be a no-fuss, indoor or outdoor walk that you can trigger the moment your calendar blows up, whether you are stepping outside or walking inside on a walking pad or treadmill. Your body, your life, your schedule Some people "eat the frog" first, some people take their "reward" first. (Spoiler: I like my reward first). Don't force yourself to live someone else's schedule.  We also walk and talk about:  How to stop waiting for the perfect conditions to exerciseAre you an Amy or a Captain Holt from Brooklyn Nine-Nine? Or a Helen?Walking tours in Europe and throwing out the standard productivity adviceThe reality of trying to do crunches while nursing a baby (motherhood is... different) If your schedule just went totally awry but you still want to fit in some movement, hit play and come for a walk. Tap Follow so the next walking podcast episode is waiting for you in your feed. Share your walk at @yourwalkingpodcast on Instagram, Facebook or Threads. Support the show Follow, subscribe, or leave me a review. I appreciate your support.

    19 min

  6. May 20

    Sluggish? 10-Minute Walk for Energy w/Music | 67

    If your brain has been screaming for sugar, caffeine, a nap, or all three… this 10-minute guided walking workout helps you get over that slump. It is a podcast to walk to that is designed to wake your body back up, loosen up all that desk or sitting stiffness, and help you feel more focused. You can do this walk outside, or at home on a treadmill or walking pad. What you get on this 10-minute walk: Background music to help keep your pace, plus breathing reminders and posture resetsA real energy and mood boost without needing a napAbout 10 minutes of movement and roughly 1200 stepsTidbits about NEAT, the daily movement that helps keep up your energy, metabolism, and health And because I can't stay on topic, I also... Read you a dramatic poem I wrote about sugar (it is definitely not Dr. Seuss material)Make fun of my past self as a fitness instructor who couldn't even stand up straight after sitting too longGush about a five-week-old rescue kitten who is still trying to figure out how her own legs workTell a silly story about my Aunt Inger and me running after a runaway luggage cart in Norway after a nine-hour flight (way too much sitting) If you need a quick mood boost or some relief from sitting too long, lace up your shoes and come for a walk. Tap Follow so the next walk is waiting for you in your feed. PS. Want easy ways to get more steps in? Check out Ep. 37 — 15-Minute Walk: Fit More Steps In the Easy Way. PPS. Connect with me on social media at @yourwalkingpodcast Support the show Follow, subscribe, or leave me a review. I appreciate your support.

    11 min

  7. May 13

    Clear Brain Fog - 20-Minute Walking Workout [ENCORE]

    (This episode originally released October 21, 2025. Let's clear some brain fog!) Ever feel like your brain has 50... no, a thousand, browser tabs open at once? And then you try to talk into the cat food bowl instead of your phone. (Yep. I did that. Full story in the podcast.) We'll fix it with this low impact guided walk you can do outside or at home on a treadmill or walking pad. And... you'll get about 2000 steps in!  My concentration is a mess some days. During this 20-minute walking workout I share a super simple 3-step hack I use to shut down distraction and find some actual focus. Yippee! Here's what we chat about: The "Just One Thing Rule" I use to figure out what really matters in the middle of the chaos.My "tangled knot of yarn" trick for tackling huge projects.The 5-minute "hide-under-your-desk" reset I stole from a TV show (you'll love it).If your brain feels like a closet you are afraid to open, this one's for you. P.S. You'll hear a bell halfway through the walk. If you're walking outside, that's your "turn around" cue. And tap Follow so next week's walk is waiting for you. I also chat about cleaning out closets, talking into a cat food bowl instead of my phone, ADHD, cutting a chunk out of my hair, A Man on the Inside TV show. Instagram/Facebook: @yourwalkingpodcast Support the show Follow, subscribe, or leave me a review. I appreciate your support.

    20 min

  8. May 5

    Milli Vanilli & the Grammy They Had to Return | Story Walk | 66

    A podcast to walk to when you need something to entertain and distract you. Story, scandal, and steps. This is a 15-minute guided story walk about Milli Vanilli, the lip-sync scandal that rocked the music world, and what really happened to the two men behind the illusion.  You can do this walk outside, or at home on a treadmill or walking pad. There’s background walking music to keep your pace.  You’ll wake up your heart rate and your metabolism, getting between 1,800 and 2,000 steps in without even noticing.   What we're talking about while we walk: The 1989 concert glitch that started the downfall of Milli Vanilli: 80,000 people, one skipping track, and one very memorable exitRob Pilatus and Fab Morvan: the faces, the braids, the fantasyFrank Farian, the German producer who built the whole illusion from a nightclub in MunichThe Grammy win in 1990, and the shocking Grammy revocation that had never happened once in 33 years of Grammy historyThe press conference producer Frank held alone, and how Rob and Fab found out the same way the rest of us did: from the newsWhat happened to Rob Pilatus after the scandalHow Fab Morvan eventually made peace with the music, and why he says the joy people felt dancing to it was real And because I cannot just tell a straight story without wandering off, I also detour into: Teaching high-impact aerobics in an aqua unitard and high-top Reeboks, my pretend 80s husband... if you’ve listened before you know exactly who that is, “Rasputin” by Boney M, possibly the greatest walking song ever recorded, and why you might catch me dancing down the street. This walk is a little different. A little nostalgic. A little sad. A little wild. But if you need a story to pull you through your walk today, check i out. Put in your earbuds, lace up your shoes, and go for a walk. And tap Follow so the next walk is waiting for you. If you know someone who’d love this, a fellow 80s fan, a true crime lover, or just someone who needs to move more, send them this episode. PS. Connect with me on social media at @yourwalkingpodcast. Support the show Follow, subscribe, or leave me a review. I appreciate your support.

    17 min
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4.9
out of 5
23 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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