Advertise on podcast: Walking & Talking with Helen - Walking Workouts

Need a break from your phone and all that mental noise? Get your steps in with this quick 10-minute guided walk and a little time to yourself. Ever pick up your phone to check one thing and suddenly two hours have disappeared? Yeah, me too. I've talked about unplugging before, but it seems like I'm better at giving advice than following it. So let's try something together. Ten minutes without scrolling, checking the news, or getting sucked into more drama.  Put your phone on Do Not Disturb (but keep me playing). No lectures, no guilt. We're both working on this one. Walk outside, or at home on a treadmill or walking pad. Here's what you'll get: About 1,000–1,200 steps depending on your speedA comfortable walk that picks up to a brisk paceA break from mental chatterEasy ideas to cut back on mindless scrollingA walking buddy in your ear And because I can't seem to stay on topic (thanks ADHD), I also... Admit I scroll through too many cat picturesConfess that rage-bait posts send me straight to the chocolateGet sidetracked talking about disco and the Human LeagueThis brisk walk includes upbeat instrumental walking music, pace cues, and a halfway bell. I'm not suggesting we throw our phones into the ocean (though sometimes we want to). But maybe we can stop letting them run our lives, one small break at a time. Grab your sneakers, silence those nonstop notifications, and let's get moving for 10 minutes. 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 good stuff" newsletter: the story behind the stories, cozy asides, and new episodes (no spam, and I won't email you 10,000 times a day).

Get your steps in with a fun 20-minute interval walk packed with 1980s movie memories, behind-the-scenes stories, and four brisk walking intervals to give you a workout. Remember when movies had the best soundtracks, ridiculous stories, and lines we'd repeat for decades? (I still do!). Come for a walk we talk about some of my favorites, including The Lost Boys, Better Off Dead, Back to the Future, and Ghostbusters. And we're not just talking movies. We're walking our way through them, escaping vampires and outrunning a giant marshmallow monster.  You can walk outside, or at home on a treadmill or walking pad. Here's what you'll get: About 1,900–2,300 stepsFour progressively faster walking intervals (optional!)Easy recovery walks in betweenA little cardio challengePlenty of '80s nostalgiaA walking buddy in your ear to keep you company And because I love a good movie tangent, we'll also... Get chased by a paperboy demanding $2Find out why the DeLorean almost became a refrigerator (so unsexy!)Discover which comedian inspired SlimerThis guided walking workout includes upbeat instrumental music, walking and speed cues, and a bell at the halfway point. Grab your sneakers, and let's go back to the '80s. No leg warmers required (but always fun).  Don't forget to Follow the podcast. What's your favorite '80s movie? Find me at @yourwalkingpodcast and tell me! Support the show Want to help me grow? Follow or subscribe to the podcast. Get "the good stuff" newsletter: the story behind the stories, cozy asides, and new episodes (no spam, and I won't email you 10,000 times a day).

Think walking doesn't count as exercise? Get your steps in with this 15-minute guided fitness walk that'll get your heart pumping and prove otherwise.   You don't have to run, sweat buckets, or crawl home exhausted to get a good workout. And you definitely don't have to "graduate" from walking to running. Been there, done that, not doing it again.    In this (mostly) steady walk, we're starting easy, picking up the pace for a sustained moderate effort, and then easing back down. All while chatting about ways you can adjust your walks to your fitness level. Plus, I apparently have one… little… surprise for you.    Walk outside, or at home on a treadmill or walking pad.    Here's what you'll get: About 1,500-1,800 stepsA moderate-to-brisk walking workout that supports your heart health A stress-busting break to clear your head and improves your mood Simple ways to make walking more challenging without ever having to jog A walking buddy to keep you companyAnd because I tend to wander off-topic (thanks ADHD), I also chat about: How accidentally calling Duran Duran a "boy band" got me 600 angry comments online Wondering where my strong legs disappeared toWhy my 90+-year-old Norwegian aunt was onto something Carrying a fat cat for extra workout resistanceThis podcast to walk to includes upbeat instrumental background music, pace changes, and walking cues.   Grab your sneakers and discover the mental and physical benefits of walking.    Follow the podcast, and find me at @yourwalkingpodcast. Support the show Want to help me grow? Follow or subscribe to the podcast. Get "the good stuff" newsletter: the story behind the stories, cozy asides, and new episodes (no spam, and I won't email you 10,000 times a day).

Bizarre park statues, surprise speed bursts, and quirky memories make this 25-minute fartlek walk anything but ordinary. Fartlek. Yup, that's a real word.  It's Swedish (and Norwegian!) for "speed play," which basically means we get to play with our walking speed. Sometimes faster, sometimes slower, and without the structure of standard intervals. Just random bursts to keep you on your toes.  Walk outside, or at home on a treadmill or walking pad. Note that if you’re walking on a treadmill or walking pad, it’s harder to change speed quickly. You can pump your arms more for the harder parts, or step with more purpose. You don’t have to speed up.  Here's what you’ll get in this fartlek walk: About 2,200–2,500 stepsStories to keep things interestingA virtual walk through Oslo's hillside sculpture park, EkebergparkenFaster bursts to challenge yourselfSlower parts to catch your breathMore energy from movingA walking buddy to keep you company And because I tend to drift (thanks ADHD), I also chat about: Screaming "Give me some fart!" while sledding with cousins in NorwayThinking Creedence Clearwater Revival is singing "There's a bathroom on the right" instead of "bad moon on the rise"Running toward a statue of a woman squatting just because I was hoping she had found a toiletAirport security flagging my bag because a good-luck troll looked like a startled tiny fetus on the X-ray This podcast to walk to includes upbeat instrumental background walking music and walking cues to help you change pace. No need to watch the clock or worry about keeping up. Just follow along, play with your speed, and see where the next 25 minutes takes us.  Don't forget to Follow the podcast. Find me at @yourwalkingpodcast. Support the show Want to help me grow? Follow or subscribe to the podcast. Get "the good stuff" newsletter: the story behind the stories, cozy asides, and new episodes (no spam, and I won't email you 10,000 times a day).

Get your steps in with a 15-minute brisk walk full of backstage stories, rock stars, and a few things that went a little wrong. How does a broke single mom with no photography experience end up photographing bands like Linkin Park, Blue October, All-American Rejects and KISS? It all started because I couldn't afford concert tickets for my son's birthday. Since desperation breeds action, I made a few phone calls and suddenly had a photo pass, an interview with a lead singer, and absolutely no idea what I was doing. You can walk outside, or at home on a treadmill or walking pad. While we walk, you'll get: About 1,700 stepsA brisk walk with pace changesMore energyA story to distract you from the clockA walking buddy to keep you companyAnd because things rarely go as planned, I also... Nearly get blown away by Linkin Park's speakersInterview The Bravery’s vocalist without a recorderPhotograph All-American Rejects while sick with a feverDrive to see KISS with screeching brakes This podcast to walk to includes upbeat instrumental walking music and speed cues.  Grab your sneakers and head out for a walk while I spill the rock music tea.  Don't forget to Follow the podcast. Find me at @yourwalkingpodcast.   Support the show Want to help me grow? Follow or subscribe to the podcast. Get "the good stuff" newsletter: the story behind the stories, cozy asides, and new episodes (no spam, and I won't email you 10,000 times a day).

A 10-minute after-dinner walk to help digestion, reduce blood sugar spikes, and shake off that sluggish feeling. Dinner's over. The sofa is calling. And if there's a cat on your lap, well, you're legally required to stay there. I don't make the rules. No "burning off" dinner and definitely no guilt. Just 10 minutes to move a little and maybe start a new walking habit that actually sticks. Walk outside, or at home on a treadmill, walking pad, or marching in place. And remember, it's not just for after dinner.  This little post-meal walk gives you: About 1,100 stepsA little movement to help your digestionA break from the day's stressAn easy habit you can repeat after mealsA walking buddy to keep you companySeparate cool-down after the 10-minute main walk And because I tend to drift (thanks ADHD), I also.. Tell you why the sitting on sofa reminds me of A Nightmare on Elm StreetReveal the secret law of cats sitting on lapsShare my “Frosted Mini-Wheats before spin class” disasterWonder why we only remember to walk after Thanksgiving dinner This podcast to walk to includes upbeat instrumental background walking music, and walking cues. So before you settle into the sofa for the night, give yourself 10 minutes, a few steps, and maybe the start of a new after-dinner habit. Yihaa! Grab your sneakers and let's goooo. Don't forget to Follow the podcast.   Support the show Want to help me grow? Follow or subscribe to the podcast. Get "the good stuff" newsletter: the story behind the stories, cozy asides, and new episodes (no spam, and I won't email you 10,000 times a day).

Get your steps in, find a little more energy, and take a break from your day with this 10-minute brisk walk. Only have 10 minutes? That's enough. Let's make it count. Stories and upbeat music give your brain something to do besides think about the clock. You can walk outside, or at home on a treadmill, walking pad, or marching in place. Or even step touch, my Gen X friends. This short walking break gives you: About 1,300 stepsA brisk walk that fits into a busy dayMore energy from getting up and movingA mental break from all the noise (yes!)A few stories to help time fly by And because I tend to drift (thanks ADHD), I also... Wonder if penguins have legs at 2 a.m. Talk about swallowing a bug on a scooter in NorwayGet Go, Dog. Go! stuck in your headRemember why an $800 car repair once made me cryThis podcast to walk to includes upbeat instrumental background walking music with walking and speed cues. You don't need an hour to get movement in. Give yourself a 10-minute exercise snack. Because, as I say, something is always better than nothing. And every step counts.  Don't forget to Follow the podcast. Today's question: What's one small moment from your life that you still remember years later? Leave a comment on Spotify or find me at @yourwalkingpodcast.  Support the show Want to help me grow? Follow or subscribe to the podcast. Get "the good stuff" newsletter: the story behind the stories, cozy asides, and new episodes (no spam, and I won't email you 10,000 times a day).

A 10-minute guided walk with fun ways to make walking less boring, get more steps in, and actually look forward to your next walk. Don't really feel like walking? I get it! Let's find something to keep your brain entertained so you're not staring at the clock. Walk outside, or at home on a treadmill or walking pad. We’ll rock the free world by getting: About 1,300 stepsNew ideas to keep your next walk from getting boringDistraction tricks for when you don't feel like walkingA little boost of energyA quick game to play while we move And because I tend to drift (thanks ADHD), I also... Talk about sending my sandals out to seaMuse about visiting a baby goat farmSomehow turn 19,000 steps into 19,000 milesAdmit we played the color game in the car so kids would shut up This podcast to walk to includes upbeat instrumental background walking music, walking cues, and a bell at the halfway point. Walking doesn't have to feel like something you just need to get over with. Come for a walk with me. Before you know it, your 10 minutes are done. Don't forget to Follow the podcast. I'd love to hear from you. Leave a comment on Spotify or tag your walk with #WalkTalkWithHelen on social media.  Support the show Want to help me grow? Follow or subscribe to the podcast. Get "the good stuff" newsletter: the story behind the stories, cozy asides, and new episodes (no spam, and I won't email you 10,000 times a day).

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 offyou're mentally scattered or overwhelmedyou want to clear your mindsitting still to meditate sounds awfulyou just need to walk some stress off   Go grab your shoes and let's head out on a walk.  Support the show Want to help me grow? Follow or subscribe to the podcast. Get "the good stuff" newsletter: the story behind the stories, cozy asides, and new episodes (no spam, and I won't email you 10,000 times a day).

Three minutes brisk. Three minutes easy. Repeat. That’s basically the Japanese Walking Method, and it makes a 20 minute walk go surprisingly fast. This is a structured but simple interval walking workout that gives you stronger pushes followed by recoveries. You’re in charge of the effort, and the recovery periods give you a chance to catch your breath and listen to stories from Japan before we pick it up again.  You can do this walk outside, on a treadmill, or on a walking pad. If you’re walking outside, you’ll hear a bell halfway through so you know when to turn around. As we walk, I’ll share some stories from Japan including: Why I was crying my eyes out at Tokyo Narita AirportThe stranger who chased me down at the bullet train station and saved me from embarrassmentThe high-tech bidet joke that later completely bombed in my spin class. Put on your walking shoes. Grab your headphones. Let’s go catch a Japanese bullet train. If you enjoyed this walk, tap Follow so the next workout is waiting for you.  And if you feel like saying hi (so I’m not just screaming into the void), you can find me on Instagram, Threads, and Facebook @yourwalkingpodcast. (This encore episode was originally published March 3, 2026.) Support the show Want to help me grow? Follow or subscribe to the podcast. Get "the good stuff" newsletter: the story behind the stories, cozy asides, and new episodes (no spam, and I won't email you 10,000 times a day).

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 carA guide texting and watching YouTube while driving up a mountainTaking off my seatbelt so I could jump out if we went off a cliffFree ice cream for surviving part of the tourA 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 good stuff" newsletter: the story behind the stories, cozy asides, and new episodes (no spam, and I won't email you 10,000 times a day).

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 stepsA quick break from sitting too longEasy ways to wake up sleepy glutesWalking and posture tweaksA few walking ideas to fire up your glutesThe 55-minute timer trick And because I tend to drift (thanks ADHD), I also... Explain why my butt is apparently on vacationTurn into a five-foot tall Hunchback of Notre DameDiscover the first step to using my exercise step... is opening the boxDecide 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 good stuff" newsletter: the story behind the stories, cozy asides, and new episodes (no spam, and I won't email you 10,000 times a day).

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 stepsA fun way to make your walk less boringA trip back to the early days of MTVUpbeat instrumental walking music and walking cuesA walking buddy in your ear And because I tend to drift (thanks ADHD), I also... Introduce you to my pretend husband, Billy IdolForget my cats' names but remember every '80s lyricDecide I could've been Bono's sisterGet emotional over Do They Know It's ChristmasTell you the story behind Dire Straits’ Money for NothingTake 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 good stuff" newsletter: the story behind the stories, cozy asides, and new episodes (no spam, and I won't email you 10,000 times a day).

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 walkAbout 1300 stepsA little more morning energySome 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 containerThreaten people who talk to me pre-coffeeBlame 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 good stuff" newsletter: the story behind the stories, cozy asides, and new episodes (no spam, and I won't email you 10,000 times a day).

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 workoutA fun way to get about 2,000 steps without watching the clockA chance to build stamina, boost your energy, and challenge yourself at your own paceA 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 tourAccidentally riding a broken bike uphill to teach spin classWhy traveling with me apparently involves running through airportsAerosmith 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 good stuff" newsletter: the story behind the stories, cozy asides, and new episodes (no spam, and I won't email you 10,000 times a day).