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Walking & Talking with Helen - Walking Workouts

Helen M. Ryan | Walking Workouts

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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  • 28 episodes
  • weekly
  • Avg 15 min
  • English

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  • S2 · E87
    Yesterday · 27 min

    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 steps Stories to keep things interesting A virtual walk through Oslo's hillside sculpture park, Ekebergparken Faster bursts to challenge yourself Slower parts to catch your breath More energy from moving A 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 Norway Thinking 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 toilet Airport 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).

    • Transcript
  • S2 · E86
    October 14 · 18 min

    From Broke Mom to Rock Star Photographer | 15-Minute Story Walk

    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 steps A brisk walk with pace changes More energy A story to distract you from the clock A walking buddy to keep you company And because things rarely go as planned, I also... Nearly get blown away by Linkin Park's speakers Interview The Bravery’s vocalist without a recorder Photograph All-American Rejects while sick with a fever Drive 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).

    • Transcript
  • S2 · E85
    October 7 · 12 min

    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 steps A little movement to help your digestion A break from the day's stress An easy habit you can repeat after meals A walking buddy to keep you company Separate 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 Street Reveal the secret law of cats sitting on laps Share my “Frosted Mini-Wheats before spin class” disaster Wonder 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).

    • Transcript
  • S2 · E84
    September 30 · 11 min

    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 steps A brisk walk that fits into a busy day More energy from getting up and moving A 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 Norway Get Go, Dog. Go! stuck in your head Remember why an $800 car repair once made me cry This 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).

    • Transcript
  • S2 · E83
    September 23 · 12 min

    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 steps New ideas to keep your next walk from getting boring Distraction tricks for when you don't feel like walking A little boost of energy A quick game to play while we move And because I tend to drift (thanks ADHD), I also... Talk about sending my sandals out to sea Muse about visiting a baby goat farm Somehow turn 19,000 steps into 19,000 miles Admit 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).

    • Transcript
  • S2 · E82
    September 16 · 13 min

    Walking Meditation for Overthinking | Calm Your Busy Mind

    This guided walking meditation helps quiet your 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 off you're mentally scattered or overwhelmed you want to clear your mind sitting still to meditate sounds awful you 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).

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  • September 9 · 21 min

    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 Airport The stranger who chased me down at the bullet train station and saved me from embarrassment The 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).

    • Transcript
  • S2 · E81
    September 2 · 17 min

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

    A 15-minute brisk story walk with a wild travel adventure to keep you entertained, distracted, and moving while you get your steps in. Need to walk but don't really feel like it? Come with me! I'll 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 car A guide texting and watching YouTube while driving up a mountain Taking off my seatbelt so I could jump out if we went off a cliff Free ice cream for surviving part of the tour A 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).

    • Transcript
  • S2 · E80
    August 26 · 12 min

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

    Been sitting too long? Take 10 minutes to wake up those sleepy glutes, give your butt a break from the chair, and get moving with this quick guided walk. 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 steps A quick break from sitting too long Easy ways to wake up sleepy glutes Walking and posture tweaks A few walking ideas to fire up your glutes The 55-minute timer trick And because I tend to drift (thanks ADHD), I also... Explain why my butt is apparently on vacation Turn into a five-foot tall Hunchback of Notre Dame Discover the first step to using my exercise step... is opening the box Decide 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).

    • Transcript
  • S2 · E79
    August 19 · 22 min

    MTV Nostalgia Walk | 20 Minutes to Summon Gen X

    A 20-minute guided walk packed with '80s MTV memories, Gen X flashbacks, and upbeat '80s-style instrumental music to make the time fly by. Need something fun to listen to while you walk? Come with me for a trip back to the days when MTV actually played music videos. We'll talk about the artists, the songs, and memories that defined our generation while getting our steps in. Walk outside, or at home on a treadmill or walking pad. Today you'll get... About 2500 steps A fun way to make your walk less boring A trip back to the early days of MTV Upbeat instrumental walking music and walking cues A walking buddy in your ear And because I tend to drift (thanks ADHD), I also... Introduce you to my pretend husband, Billy Idol Forget my cats' names but remember every '80s lyric Decide I could've been Bono's sister Get emotional over Do They Know It's Christmas Tell you the story behind Dire Straits’ Money for Nothing Take 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).

    • Transcript
  • S2 · E78
    August 12 · 12 min

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

    A brisk(ish) 10-minute morning walk with upbeat music to help wake you up, give you some energy, and get some steps in before the day gets away from you. Not a morning person? Me either. But getting a little movement in before work, errands, emails, and everything else demands your attention isn't such a bad idea. Even if you're grumpy in the mornings (like me), you'll get: A beginner-friendly, low-impact morning walk About 1300 steps A little more morning energy Some 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 container Threaten people who talk to me pre-coffee Blame 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).

    • Transcript
  • S2 · E77
    August 5 · 19 min

    1-Mile Walk with Speed Bursts | Time Flies By

    A 1-mile guided interval walk with optional one-minute speed bursts, upbeat music, and funny travel stories to make the time fly by. Want your walk to go by faster? Come walk with me! We'll pick up the pace here and there while I tell you a few travel stories that prove you probably shouldn't let me plan the itinerary. Walk outside, or at home on a treadmill or walking pad. You'll get... A beginner-friendly, low-impact 1-mile guided interval walking workout A fun way to get about 2,000 steps without watching the clock A chance to build stamina, boost your energy, and challenge yourself at your own pace A walking buddy in your ear to help distract you from the effort And because I tend to drift (thanks ADHD), I also chat about... Why we missed the train in London to the Harry Potter tour Accidentally riding a broken bike uphill to teach spin class Why traveling with me apparently involves running through airports Aerosmith encouraging me to "Live on the Edge" This walking podcast includes background walking music with a beat, walking and speed cues, an optional cool-down, and a bell at the halfway point if you want to turn around. If you've been looking for a fun way to fit in a 1-mile walk or make your walking workout fly by, go grab your walking shoes. Like walking intervals? Go walk to episode 58 - Japanese Walking Method | 20-Minute Low-Impact Interval 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).

    • Transcript
  • S2 · E76
    July 29 · 12 min

    Steal These Ideas to Walk More | 10-Minute Walk

    Want to walk more but can't seem to stick with it? Steal a few habits from people who actually enjoy walking during this 10-minute guided walk. You'll get practical ideas to fit more steps into your day without waiting around for motivation to show up. If you've been trying to stay consistent, fit in more steps, or make walking feel less like a chore, this walk is full of easy things you can do right now. Walk outside, or at home on a treadmill or walking pad. You'll get... Simple ways to make walking part of your everyday routine Real life ideas to help you stay consistent without waiting to "feel motivated" A beginner-friendly, low-impact guided walk About 1300 steps with upbeat walking music A few tricks to make your walks more fun so you'll actually want to keep going And because I tend to drift (thanks ADHD), I also... Explain why asking to steal a piece of chocolate sounds more exciting than asking for one Tell you how I walked more than 7,000 steps in Bangkok because I desperately wanted... bread Declare myself a proud Carbitarian Talk about my messy closet Sing a little “walk this way, talk this way…” This podcast to walk to includes background walking music, walking cues, and a bell at the halfway point. Want an easier way to walk more, stay on track, and make walking a habit that actually sticks? Lace up your shoes and let's go for a walk. Don't forget to Follow the podcast, and find me on social @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).

    • Transcript
  • S2 · E75
    July 22 · 17 min

    Clear Your Head | 15-Minute Guided Walk

    Clear your head and slow things down with this 15-minute guided walk and background walking music. This one's a little different from my usual walks. No big stories or constant chatter. Just some music, a little movement, and a chance to unplug from everything going on around you. If you've been feeling stressed, distracted, or simply need a few minutes to yourself, this walk gives you a chance to take a walking break and clear your head while you move. I won't be chatting as much as I usually do (wait, what?), but I'm still right here with light coaching and walking cues to help you get your steps in. Walk outside, or at home on a treadmill or walking pad. Get... A chance to clear your head and take a break from all the noise A beginner-friendly, low-impact guided walk that's still a workout Upbeat background walking music and light coaching A walking break to unplug for a few minutes Plenty of space to think (or not think), daydream, or simply walk to the beat There's a bell at the halfway point if you're walking outside. If you've been craving less talking and more movement, lace up your shoes and come for a walk. No pressure. No weirdness. Just 15 minutes to clear your head and enjoy the walk. Don't forget to follow the podcast and find me on social @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).

    • Transcript
  • S2 · E74
    July 15 · 17 min

    1-Mile Guided Walk (Treadmill Friendly) | When It's Hot Outside

    Too hot to walk outside? Get your steps in anyway with this 1-mile guided walking workout you can do at home. No need to let the weather ruin your plans (this goes for rain or cold, too). Whether you're on a treadmill, walking pad, or just marching in place, let's get that mile in! Walk outside if the weather is bearable, or at home on a treadmill or walking pad. You can even march in place, walk the mall, power through Target or Costco, pace an airport terminal, or walk/run in the pool. Need a backup plan for those too hot days? You’ll get… A beginner-friendly, low-impact 1-mile walking workout About 2,000 steps without melting in the summer heat An easier way to keep moving when your outdoor plans fall apart Fresh ideas for getting your walk in almost anywhere A walking buddy in your ear to help the time fly by And because I tend to drift, I also… Tell you why walking all over Bangkok (“One Night in Bangkok…”) felt completely normal, but walking one day in Dubai finally defeated me Confess that I somehow keep missing my “perfect” early-morning walking window Share the story of my first client treadmill disaster as a brand-new personal trainer Admit I turned down a Costco tuxedo cake after tasting sample… then went back the next day to buy… yup… the whole cake Explain why my orange cats think every treadmill walk should include them This walking podcast includes background walking music, walking cues, breathing reminders, and a bell at the halfway point if you’re walking outside. If you’ve ever looked outside and thought, “not gonna do it” this walk is for you. Don’t forget to Follow the pocast, and @yourwalkingpodcast on socials. 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).

    • Transcript
  • S2 · E73
    July 8 · 17 min

    90s Nostalgia Guided Walk | 15-Minute Walking Workout

    This 15-minute walking workout is a fun trip back to the 90s. Set to upbeat background walking music with some audio coaching, we’ll laugh about music, movies, TV, gadgets, and all those little things we completely forgot about while you get your steps in. You can do this guided walking workout outside, or at home on a treadmill or walking pad. Need a break from emails, chores, and all the grown-up stuff for a little while? With this walk you'll get: A fun way to make the walk fly by About 2,000 steps with a brisk walking workout that doesn’t feel like exercise A beginner-friendly, low-impact walk A chance to clear your head and reduce stress A little 90s nostalgia while hanging out with a friend And because I tend to drift, I… Admit I used to disconnect my husband’s dial-up internet just by picking up the phone Wonder why Blockbuster never seemed to have the movie we wanted Risk making half of you mad by admitting I thought Titanic was just… okay Wonder how we ever found anything before GPS (and yes… MapQuest is somehow still around) This walking podcast includes background music, walking cues, and a bell at the halfway point if you’re walking outside. If you grew up in the 90s, or just want a way to make walking less boring, lace up your shoes and come for a walk. We'll dive into the world of Clueless, The Matrix, Nirvana, Backstreet Boys and more! Don’t forget to Follow. 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).

    • Transcript
  • July 1 · 11 min

    Walk Off a Bad Mood | 10-Minute Walk to Make You Less Grumpy [Encore]

    This short walk is for those days when you're in a bad mood and want to run away everything. If you’re feeling stressed, grumpy, overwhelmed, or stuck, this short walk helps you clear your head and puts you in a better mood. No toxic positivity here. You can walk outside, or at home on a treadmill or walking pad. Snap out of a bad mood without pretending problems don’t exist Find one tiny good thing (like an amazing cup of coffee!) Do a beginner-friendly, low-impact walking workout Get in about 1200 steps Reset your mood with a quick scavenger hunt in your head And because I have ADHD and drift, I also... Share the story of "Welcome to my tired and defeated spin class" Almost forget to cool you down because... Bob Marley Explain why “just think positive” makes me even crabbier Talk about how a good song (and dancing around your house) can boost your mood Realize that Matlock's Kathy Bates was right: Two things can be true Send you off with a virtual hug and, "Don't worry about a thing 'Cause every little thing gonna be alright..." This walking podcast includes background walking music, tips to relieve tension, and a bell at the halfway point. If you need a quick walking workout, a better mood, a little stress relief, or just a way to break out of a bad mood loop, lace up your shoes and come for a walk with me. We can make ourselves less grumpy together. And if that doesn’t work… I’ll meet you at the airport. Make sure you hit Follow so you don't miss a episode. (This is an encore episode, originally released in 2025. Because... bad moods happen.) 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).

    • Transcript
  • S2 · E72
    June 24 · 11 min

    Walk to Get More Energy | 10-Minute Walk 4 of 4

    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 workout About 10 minutes of movement and 1300 steps A brisk, low impact cardio boost My ADHD also brings things like: Why a purple bike should have been a warning sign Cycling in Solvang, California, and the bakery adventures Whether the five second rule applies to peanut M&Ms on the road The Monty Python song I can't get enough of This 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 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).

    • Transcript
  • S2 · E71
    June 17 · 12 min

    Stick with Walking | 10-Minute Walk 3 of 4

    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 workout About 10 minutes of movement and around 1200–1300 steps Simple ways to make a daily walking habit easier to stick with A 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 pajamas Why the famous 10,000-step goal started as a marketing campaign Breaking up with my heart rate monitor because it was stressing me out Tricking myself into exercising by committing to just five minutes How 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 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).

    • Transcript
  • S2 · E70
    June 10 · 11 min

    Make Walking Less Boring | Stories from Norway | 10-Minute Walk 2 of 4

    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 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).

    • Transcript
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