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

Your brain's been foggy. Your energy's been missing. This 15-minute walk helps fix that and get you back to: More energyClearer headBetter moodLess 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 cutoutswinter making me eat all the carbs (mmm)chasing summer for 16 months and realizing natural light actually mattersstrawberries = loveputting 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 walksomething to boost your mood and clear your heada reason to finally get outsideor just 15 minutes that are just for you...go grab your shoes. It's time to 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. 

If your brain won't shut off, this 15-minute guided walking meditation for stress and overwhelm is for you. You can do this mindfulness walk outside, or at home on a treadmill or walking pad. It’s a simple way to quiet the noise, take a break, and feel calmer and less stressed. This is walking meditation… without the woo-woo. As we walk, you’ll be guided through simple breathing, some body awareness, and a few moments to just slow everything down. There’s light background music so you don’t have to think about anything except moving your body and clearing your mind. This is super helpful if… your mind feels overstimulatedyou need a reset in the middle of the daysitting meditation has never worked for you (me either!)After, you’ll feel calmer, more grounded, and a heck of a lot better than when you started.  And yeah… you’ll get those steps in too.  So if your brain is doing that thing again… grab your shoes. It’s time to walk. And follow me on social media @yourwalkingpodcast. Support the show Follow, subscribe, or leave me a review. I appreciate your support. 

This 15-minute walking workout is packed with 80s one-hit wonder stories and facts that make the time fly. The actual 80s songs aren't included (you know - copyright), but the stories behind them? So interesting.  You can walk outside or at home on a treadmill or walking pad. Either way, you’ll get 1500+ steps in without staring at the clock. This is one of those walks where you’ll look up and go… wait, we’re already done? There’s background walking music to keep your pace, and a bell at the halfway point so you know when to turn around (if you want to).  And because this never stays completely on track (obviously)… you’ll hear about the time I confidently asked for “You Dropped a Load on Me” at a record store (yes… really)why Michael Jackson randomly shows up in one of the biggest one-hit wonder songsthe phone number that disrupted people’s lives (hi, Jenny)the weirdest music videos you forgot existedand the one 80s song I absolutely cannot stand (sorry in advance)Plus we uncover sneaky details about: Take On MeCome On EileenSafety Dance99 Luftballons…and a few more that will instantly transport you to the most amazing decade of all time (fight me if you don't agree). So if you need: a quick walka mood boostsomething fun to listen toor just a reason to get up and moveGrab your shoes. It’s time to walk.  And if one of these songs gets stuck in your head for the rest of the day… you’re welcome. What is your favorite 80s one-hit wonder? Send me a message @yourwalkingpodcast and let me know!   Support the show Follow, subscribe, or leave me a review. I appreciate your support. 

A 10-minute power walk that helps you get some steps in fast. This is a short, upbeat walking workout you can do outside, or inside on a treadmill or walking pad.  It's awesome for those days when you don’t have time, don’t feel like doing more, or just need to snap out of whatever mood you’re in. This week I am dealing with a few unexpected deadlines and pet emergencies (mood = nervous and stressed). So I am bringing back one of my most downloaded walks of all time (originally published in May of 2024).  If you just need a quick 10-minute burst for energy, it's time to walk. There’s background walking music to keep your pace, and a bell at the halfway point so you don’t have to think about anything but walking. You can do this: • on a quick break • after dinner • when you’re tired but know you’ll feel better if you move (for sure) • even walking in place at home, at the mall, or yes… Costco Sometimes we just don't have time for a longer workout. But we also need to keep moving when we can. So this... is the way. A quickie. Grab your shoes and come with me. Indoors, outdoors, upside down. Press "Follow" so you'll be notified as new walks are released. And you can always find me on Instagram, Threads, and Facebook @yourwalkingpodcast. Let's connect! (And on Threads I also tend to talk about my cats, so if you like cats, head on over!) Support the show Follow, subscribe, or leave me a review. I appreciate your support. 

If you’re feeling stuck or just bored with the same old day, this walk is calling your name. You can do this walk outside, or inside on a treadmill or walking pad. Or even while cleaning or gardening. It’s a little different. Part story, part real life, part “maybe it’s time to stop playing it so safe.” Because you are way too interesting to be living the exact same day on repeat. During our walk I wander into: what happens when you say yes to things you normally wouldn’t (scary… but also kind of amazing)what happened when I put everything I owned in storage and took off to travel the worldhow I managed to live on about $7K in lodging for a full year (so much cheaper than rent and utilities back home)why you don’t have to go far away to add some excitementI also get into things like having just enough money for one more meal…, working remotely as a digital nomad (and waiting for clients to pay), and a few travel mishaps (and tips) along the way.  There’s background walking music to keep you moving, and a bell at the halfway point if you want to turn around. I may tell you travel stories, but this isn’t really about travel. It’s about that moment where you realize… you don’t want your life to keep looking exactly like this. You want something different. Something more. And maybe you can’t make a big, dramatic change right now. That’s OK. Sometimes the best changes start small. Yesireeeeee.  Grab your sneakers. It’s time to walk. PS. Did you say yes to something new this week? Let me know! Instagram, Threads, or Facebook: @yourwalkingpodcast Instagram, Threads or Facebook: @yourwalkingpodcast Support the show Follow, subscribe, or leave me a review. I appreciate your support. 

Let’s go for a walk and talk about the morning a man tried to shoot me. And that man may have been the Night Stalker. This is my true story, and it will pull you in while you walk… making time fly. Just a quick heads-up before we start: since this is a true crime story, we do talk about real-life violence. So here’s the situation… You’re 18. It’s early and still dark. You’re jogging with a Walkman (because, you know, the 80s). A car pulls up. You lean in the window. And you’re staring straight into the barrel of a gun. Yes, a gun. And because your brain has zero reference for what’s happening… you think it’s a joke. As we walk I tell you what happened next, and why there’s a pretty good chance the man in that car could have been Richard Ramirez, the Night Stalker. I also wander into: My backstory growing up in the safe country of NorwayBeing 18, naive, and way too trusting for Los AngelesWorking at the District Attorney’s office and reading real and gruesome case files all day (yikes)The moment it finally hit me… that the man with the gun wasn’t jokingAnd the time I decided to be like a “fainting goat” (super helpful, body. Thanks)This is a brisk walking workout to get your heart rate up (in more ways than one!). You’ll get about 1500-1700 steps in and maybe break a sweat. You can do this walk outside, or inside on a treadmill or walking pad. There’s background walking music to keep your pace, and a bell at the halfway point so you know when to turn around (and so my story doesn’t take you down a rabbit hole and you have to call an Uber to get home). Today’s walk is a little different. A little heavier. But also kind of fascinating. The things I have seen and done…   And if this walk made the time fly (or distracted you in a good way), tap Follow so your next walk is waiting for you. You can also find me on Instagram, Threads, and Facebook @yourwalkingpodcast.  And if you feel like supporting the show, leave a review on Apple Podcasts or a comment on Spotify. Support the show Follow, subscribe, or leave me a review. I appreciate your support. 

A 10-minute ADHD-friendly walk for when your brain has 47 tabs open and won’t close a single one This low-impact walking workout clears your head, lowers stress, and shakes off that brain fog. This is a podcast you can listen to while walking outside, or inside on a treadmill or walking pad. As we walk you’ll get real tips to quiet the noise in your head and stop overwhelm... ADHD or perfectionism be damned. OMG Becky, and because this podcast rarely stays on a straight path, I also wander into: the night I ended up in my backyard in my pajamas screaming obscenitiesthe classic fridge stare when you open it hoping cheese will solve your problemsforgetting why you walked into a room (your kids and cats don’t know either)and a couple of brief musical moments (don't ask)Go grab your sneakers because it’s time to walk. In just 10 minutes you’ll feel so much better.  This episode has background music to walk to, and a bell at the halfway point (so my stories don't send you on a wild journey). And… if you liked this walk, tap Follow (yeah, baby) so the next walk is waiting for you. And if you feel like saying hi (so I know I’m not just wandering around talking to myself), you can find me on Instagram, Threads, and Facebook @yourwalkingpodcast. If this episode made your walk more entertaining, leave a review on Apple Podcasts or a comment on Spotify to help more people find the show. Support the show Follow, subscribe, or leave me a review. I appreciate your support. 

The Japanese Walking Method sounds intense. It’s not. Each round is just three minutes, and the stories make this 20-minute low-impact interval walk fly by. 3 minutes brisk. 3 minutes easy. Repeat 3 times. Done. That’s it. This is a fun walking workout that builds some stamina, boosts cardiovascular fitness, and gives your heart a little challenge without numbing your brain. It’s great for beginners and those who want a stronger push. You’re in charge of the  effort. The structure keeps you moving. How cool is that? You can do this walk inside at home on a treadmill or walking pad, or outside in the fresh air. If you’re outside, you’ll hear a bell halfway through so you know when to turn around. And we’re not staring at a clock for 20 minutes (tik… tok). While we switch between brisk walking and recovery I’m taking you to Japan with me, telling true (and slightly ridiculous) stories, including: Why I was hysterically crying at the Narita Tokyo airportThe stranger who chased me down at the bullet train station and saved me from a big embarrassmentAnd the high-tech bidet joke that completely bombed in my spin class. Absolute crickets. The Japanese Walking Method works because those short bursts of effort make your heart work harder than steady strolling. But (drumroll) they’re short enough that you don’t dread them. (“Wait… they’re over already?”) By the end, you’ll probably say one of my favorite things: “That went fast.” Put on your walking shoes. Grab your headphones. Let’s go catch a Japanese bullet train. If you enjoyed this walk, tap Follow so next week’s 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. And if this episode made your walk better and “funner” (not a real word), leaving a review on Apple Podcasts or a comment on Spotify helps more people find the show. I’ll see you on the next walk. Support the show Follow, subscribe, or leave me a review. I appreciate your support. 

Want more energy? This 10-minute power break walk clears brain fog, fixes your mood, and helps you feel more awake... quick as a bunny. It's a podcast you can walk to at home indoors or outside. The slump is real, no matter the time of day.  But what if, instead of crashing, you could recharge in just 10 minutes? Yeah, baby. Now we’re talking.  This isn’t a punishing workout. It’s a quick reset walk for your body and your brain.  Put on your walking shoes. It's time to walk! Head out with me (or hop or your treadmill/walking pad).  You'll get: A simple trick to break up the day and beat brain fogSome ADHD-fueled observations to keep you entertainedA tip I picked up from Billy Idol (my pretend husband since 1984)P.S. You’ll hear a bell halfway through. If you’re outside, that’s your cue to turn around and head back. Encore episode: Originally published September 28, 2025 Support the show Follow, subscribe, or leave me a review. I appreciate your support. 

A 15-minute power walk that will reset your mind, mood, and momentum. Get about 1500 steps in along with a few laughs. It’s time to walk.  This is a low-impact walking workout you can do at home or outside… a quick energy boost when drift happens and you want to get back on track.  It's an anti-guilt trip. If you’ve “fallen off” the wagon… who cares? We aren’t starting over; we’re just stepping back in and picking up where we left off. This is a podcast to listen to while walking indoors on a treadmill or walking pad, or outside (I’ll ring the bell at the halfway point so you don’t end up in the next zip code). We’ll play the “green light” game to spike your heart rate (with some sneaky intervals), and chat about how you create energy (and re-motivate yourself) by just moving your body. I also wander off into: how my cat Mango gets me out of bed in the morning (possibly involving his litter box), my accidental alternator expertise, something I’m very afraid of, Rolodex cards (do you know what those are?), how not “Break My Stride” and instead “Shake Your Groove Thing” on a “Manic Monday.”  You’ll finish this walk with a “mental screenshot” and hopefully be in a better mood. Plus, I added a few OUTTAKES at the end that didn’t make it into the episode (shhhh). Follow so the next walk is waiting for you when the drift happens again. “Give me the beat, boys, and free my soul I wanna get lost in your rock ’n’ roll and drift away…” Support the show Follow, subscribe, or leave me a review. I appreciate your support. 

Too exhausted to work out? This 10-minute low-impact walk gives you energy, clears some brain fog, and gets you around 1,000 steps... in less time than it takes to drink a coffee.  It’s a quickie walk for days when you feel like a zombie but still want to do something (for your body and mental health).   You can do this at home walk on a treadmill or walking pad, or outside.  If you’re walking outside, there’s a bell at the halfway point so you know when to turn around… without having to think about it.    While we walk we’ll energize with some easy breathing, glute squeezing (your own glutes), and I’ll give you tips to get your energy back super fast. You’ll feel more awake, maybe a little happier (yihaa!), and glad you moved, even on a day ya’ almost skipped it. And no beating yourself up. The "caffeine queen" says so.  I also wander off into Hashimoto’s disease, 1000 cats, not drinking coffee until the age of 37, missing out the whole 80s cocaine craze, and Shakira (whenever, wherever). Tap follow so the next walk is waiting for you.  Support the show Follow, subscribe, or leave me a review. I appreciate your support. 

Walk 1 mile in about 15 minutes while we time-travel back to the 80s for a fun blast of Gen X fitness nostalgia. You can do this at-home walking workout anywhere: March in your living room, hop on a treadmill or walking pad, or just take it outside. It’s the podcast to listen to while walking. Hit play if you want: A quick 1-mile walk Easy cardio at home that fits into your busy dayAbout 1500 stepsA fast way to improve your mood and shake off stress(Walking outside? There’s a bell at the halfway point so you know when to turn around!) Along the way, we chat about the best (and weirdest) 1980s fitness crazes, including: Jane Fonda and her living-room workoutsRichard Simmons and all that oldies joyGin Miller and the rise of step aerobics (pun intended)Jazzercise, Callanetics, and the whole “feel the burn” eraSuzanne Somers and the ThighMaster that had us all squeezing in our living roomsThe Crystal Light National Aerobics ChampionshipPlus, my ADHD brain takes a few detours into: shin splints, unitards, Flashdance, Olivia Newton-John, the flat chest and flat booty goal, and that you should drink water (and not vodka) afterwards. Tap Follow so your next walk is waiting for you! Support the show Follow, subscribe, or leave me a review. I appreciate your support. 

In 15 minutes, turn your metabolism's dimmer switch from “dim” back to “bright.”  Increase your energy and wake up a sluggish metabolism with this low-impact walking workout.  During the walk you’ll also get simple science-backed hacks that boost your metabolism all day, every day. And... we’ll do three short speed pushes to help flip that switch in real life (but you don't have to push. You can walk at your own pace!). The best part: You can do this walk at home or outside. March in your living room, hop on a treadmill or walking pad, or head out the door. (There’s a bell at the halfway point so you don’t have to check your watch.) And did you know? The “Special Agent” Muscle: Acts like a vacuum for blood sugar… even while you sit (yippee!).The Short-and-Fast Hack: Why small bursts of “hustle” (like trying to catch a bus) can cut your risk of dying from heart disease by almost 40%.The “WD-40” Effect: How moving your arms while you walk can grease your stiff arteries and flood your tired brain with oxygen. Yihaa!I also get sidetracked and talk about… Almost destroying my calves with back-to-back massages in Thailand (oops). My “digital nomad” days with nearly unlimited coffee and pastries while walking through foreign cities (because I could not figure out the bus system). And who was in the 80s supergroup The Power Station? Inquiring minds want to know. Press play to turn on that metabolism. Some like it hot, and some sweat when the heat is on… Tap Follow so your next walk is waiting for you. Support the show Follow, subscribe, or leave me a review. I appreciate your support. 

Get inspired to exercise more in 15 minutes. This brisk walk helps you to connect with the person inside you who wants to move their body (wait, what?). It's the ultimate "fake it til you feel it" move.  Walking on the “hamster wheel” gets boring. If you’re tired of your routine, let’s steal some motivational tricks from Hollywood. In this world, you aren’t just “exercising”… you’re training for the action scenes of your real life (even if your biggest stunt is sprinting through an airport). You can do this walk inside at home (treadmill, walking pad, marching in place) or outside. There’s a bell at the halfway point so you know when to turn around, and some background music to help you channel your inner John Wick. This steady-paced, low-impact walking workout wakes up your brain, burns some calories, gives you around 1,300 steps, and proves that you don’t need a movie contract to train like a badass… because you already rock the free world. I also wander off into stories about being a vegetarian who didn’t eat vegetables, climbing 300 temple steps in Chiang Mai, falling down the YouTube rabbit hole of John Wick, Jennifer Garner, and Brie Larson’s superhero training, and why hoisting your carry-on by yourself into the overhead bin is an underrated action-hero move. Tap Follow so your next walk is already waiting for you when you need it. P.S. Check out yourwalkingpodcast.com to grab my free guides that make walking and healthy habits easier to fit into real life. Support the show Follow, subscribe, or leave me a review. I appreciate your support. 

1,400 steps and motivation in just 15 minutes? Yeah, baby. Throw your low motivation out the window with this low-impact walking workout that will “pump… you up.” It can be hard to get off the couch, but lace up anyway. Motivation doesn’t just show up… you have to make it. And today, we’re going to make it after all (if you’re old enough for that reference, you’re my kind of people). You can do this walk inside at home (treadmill, walking pad, marching in place) or outside.  There’s a bell at the halfway point so you know when to turn around, plus background walking music and a couple of pushes to nudge that calorie after-burn. Yes, you can do something even on a low-motivation day. This short indoor/outdoor walking workout is great for burning a few extra calories, boosting your mood, and proving to yourself you didn’t quit on the whole day. I also wander off into stories about hauling ankle weights through an airport in the 80s (terrible idea), channeling Pretty Woman “Big Mistake” energy, almost missing a flight while in the restroom, and why bribing myself is my favorite motivation hack. Tap Follow so your next walk is already waiting for you when you need it. P.S. Check out yourwalkingpodcast.com to grab my super duper free guides to make walking and healthy habits easier in real life.  Support the show Follow, subscribe, or leave me a review. I appreciate your support.