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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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29 episodes
weekly
Avg 15 min
English

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Episodes 29

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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
S2 · E69
June 3 · 11 min
Interval Walking Workout | 10-Minute Walk 1 of 4
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 point A quick burst of energy without doing anything extreme About 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 death Relive 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 up Discuss whether Ring of Fire was secretly written about my quads giving up on life Encourage 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 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 · E68
May 27 · 18 min
Stay Consistent on Messy Days | 1 Mile Power Walk
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 exercise Are you an Amy or a Captain Holt from Brooklyn Nine-Nine? Or a Helen? Walking tours in Europe and throwing out the standard productivity advice The 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 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 · E67
May 20 · 10 min
Sluggish? 10-Minute Walk for Energy
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 resets A real energy and mood boost without needing a nap About 10 minutes of movement and roughly 1200 steps Tidbits 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 long Gush about a five-week-old rescue kitten who is still trying to figure out how her own legs work Tell 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 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
May 13 · 20 min
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 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 · E66
May 5 · 17 min
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 exit Rob Pilatus and Fab Morvan: the faces, the braids, the fantasy Frank Farian, the German producer who built the whole illusion from a nightclub in Munich The Grammy win in 1990, and the shocking Grammy revocation that had never happened once in 33 years of Grammy history The press conference producer Frank held alone, and how Rob and Fab found out the same way the rest of us did: from the news What happened to Rob Pilatus after the scandal How 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.
- Transcript
S2 · E65
April 29 · 11 min
10-Minute Walk - 1200 steps | You Did More Than You Think | 65
If you've been running all day and still feel behind, this 10-minute ADHD-friendly walking workout is your circuit breaker. It is a quick, brisk podcast to walk to that gives you the receipts… proof that you're doing way more than your brain is giving you credit for. You can do this short walk outside or at home on a treadmill or walking pad. Or even marching in place. You can get about 1,200 steps in just 10 minutes without even noticing. A quick power walk is a great way to hit a small movement milestone, kick that oatmeal-brain to the curb, and completely reset your focus for whatever task is next. What you get on this 10-minute walk: A guided walk with stories and background music to keep your pace and a bell at the halfway point A major energy boost to clear out brain fog And because I cannot stay in a straight line, I also wander into: My teenager story in Norway trying to become a tidy "ordensmenneske" with a pen and dresser labels, which lasted about 48 hours Finally getting diagnosed with ADHD in my 50s and realizing why I owned so many planners I never used Finding cheap cat notepads at TJ Maxx Randomly singing Yello’s “Oh Yeah…” Dancing down the street during my walks and not caring if people think I'm a weirdo If you need a quick break to quiet your mind and get moving today, lace up your shoes and come for a walk. Tap Follow so the next walking podcast episode is waiting for you in your feed. PS. Connect with me on social media at @yourwalkingpodcast Support the show Follow, subscribe, or leave me a review. I appreciate your support.
- Transcript
S2 · E64
April 22 · 16 min
Tired? 15-Minute Spring Walk to Feel Better | 64
Your brain's been foggy. Your energy's been missing. This 15-minute walk helps fix that and get you back to: More energy Clearer head Better mood Less hairy legs (you have to listen to find out) This is a low-impact guided workout you can listen to while walking outside or inside on a treadmill or walking pad. There's background music to help you keep your pace (great for ADHD peeps) and a bell at the halfway point so you know when to turn around. You'll start out feeling blah… and end up digging out your brightly-colored shirts. I also chat about why your brain shuts down and sluggish during the dark months, and the connection between natural light, serotonin, and why a walk outside is one of the fastest ways to feel alive again. SAD is real. So is the fix. And because I never stay on track, I also wander into: the time I made an Easter basket for my Catholic boyfriend using Playboy cutouts winter making me eat all the carbs (mmm) chasing summer for 16 months and realizing natural light actually matters strawberries = love putting on something that isn't gray or black (yes, 90% of my wardrobe is gray or black… don't judge me) a quick musical moment (you've been warned) If you want... a quick, refreshing spring walk something to boost your mood and clear your head a reason to finally get outside or just 15 minutes that are just for you ...go grab your shoes. Let's walk. Tap Follow so the next walk is ready when you are. And tag me at @yourwalkingpodcast so I can see where you walk. Support the show Follow, subscribe, or leave me a review. I appreciate your support.
- Transcript
S2 · E63
April 15 · 15 min
Walking Meditation to Calm Your Mind | 15-Minute Guided Walk | 63
If your brain won't shut off, this 15-minute guided walking meditation for stress and overwhelm is for you. It is a simple, calming podcast to walk to that helps you quiet the noise, take a break, and clear your head. This is walking meditation… without the woo-woo or the guru stuff. You can do this mindfulness walk outside, or at home on a treadmill or walking pad. How do you do a walking meditation for anxiety and stress? You don't have to get anything right or force your mind to go completely blank. A practical mindfulness walk is just about shifting your focus to your physical movement. By tuning into the rhythm of your feet hitting the ground and practicing simple breathing, you naturally interrupt the cycle of overthinking and let your nervous system relax. What should you do if sitting meditation doesn't work for you? If sitting still makes your brain feel more chaotic, you are not alone. A guided walking workout gives your body a physical outlet while giving your mind a simple, low-stress focus. You can count your steps or do a quick body scan to release tension from your forehead, jaw, and shoulders without the pressure of a traditional meditation practice. Is taking a walking break a waste of time when you are busy? No. Taking a quick 15-minute break to walk does not mean you are falling behind. Giving yourself permission to pause and step away from your tasks actually restores your mental clarity and focus. It is a guilt-free way to protect your energy and peace so you can handle the rest of your day without feeling completely overwhelmed. What you get on this 15-minute walk: A guided mindfulness walk with stories and light background music so you don't have to think about anything but your pace Simple breathing exercises, posture resets, and a gentle body scan to melt away desk tension A quick mental reset that leaves you feeling lighter, grounded, and a heck of a lot better than when you started About 15 minutes of movement to get your steps in for the day If your brain is doing that looping thing again, grab your shoes, whether you are stepping outside or staying at home on a walking pad or treadmill, and come for a walk. Tap Follow so the next walk is waiting for you in your feed. PS. Connect with me on social media at @yourwalkingpodcast Support the show Follow, subscribe, or leave me a review. I appreciate your support.
- Transcript

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