Walking for Health and Fitness

What if you could burn fat, build strength, and boost your energy in just 32 minutes—without a gym, weights, or complicated workouts?

In this episode, Frank Ring reveals how to combine fitness walking and bodyweight exercises into one powerful routine. You’ll discover the Core Four moves—pushups, squats, lunges, and planks—and learn how they transform a simple walk into a total-body workout.

You’ll also hear: ✅ The science behind w...

Reset your health in just 14 days—no gym, no guilt, just walking. In this episode, Frank Ring (author of the Amazon Best Seller Walking for Health and Fitness) lays out a step-by-step 14-Day Walking Reset to rebuild energy, lose weight, reduce anxiety, and finally get consistent again—perfect for beginners or anyone restarting after time off.

You’ll learn why walking works, how to use the 10-minute Time Test to measure real progres...

What if just 15 minutes of brisk walking a day could lower your risk of early death, protect your heart, boost your mood, and even add years to your life? New research from Vanderbilt University shows that intensity matters more than time when it comes to walking—brisk walking delivers powerful results in as little as a quarter of an hour.

In this episode, Frank Ring—author of Walking for Health and Fitness and Walking Works Bluepr...

Discover the Japanese 3×3 Walking Method—a simple 30-minute routine (3 minutes brisk, 3 minutes easy) proven to boost heart health, build strength, burn fat, and keep you motivated. In this episode, Frank shares the science, inspiring real-life stories, and his own journey using interval walking during prostate cancer treatment. 

Plus, grab your free Walking Works Blueprint preview at https://www.walkingforhealthandfitness.com/walk...

Discover why 7,000 steps a day could be your new gold standard for health and longevity. In this episode of the Walking for Health and Fitness Podcast, Frank Ring unpacks a groundbreaking study published in The Lancet Public Health that analyzed 57 studies across 10 countries—and found that walking 7,000 steps a day can:

• Cut your risk of early death by 47%
• Reduce dementia risk by 38%
• Boost mood and lower the risk of depression...

Boost your mood and stay consistent with your fitness goals—by working with your brain instead of against it. In Episode 26 of the Walking for Health and Fitness Podcast, host Frank Ring sits down with Dr. Loretta Breuning, bestselling author of Habits of a Happy Brain and founder of the Inner Mammal Institute.

Together, they explore how your brain’s happy chemicals—dopamine, serotonin, oxytocin, and endorphins—are triggered by sim...

Struggling to stay consistent with your walking routine? You're not alone—and this episode of the Walking for Health and Fitness Podcast delivers real-world strategies to overcome the most common fitness roadblocks. Whether you're short on time, low on energy, or battling a motivation slump, you’ll learn how to build a sustainable walking habit that works—no matter what life throws at you. If you've ever asked, “How do I stay on tr...

In this powerful and deeply personal episode, I share the full story of how walking—and early PSA testing—helped save my life.

You'll hear how my PSA numbers slowly rose over the years, how I rationalized them away, and how one timely MRI led to a cancer diagnosis that changed everything. I open up about hormone therapy (ADT), my upcoming radiation treatment, and the emotional, physical, and spiritual impact of facing prostate canc...

Want to burn more fat without spending hours at the gym? In this episode, host Frank S. Ring breaks down the science of NEAT—Non-Exercise Activity Thermogenesis—and how everyday movements like walking, cleaning, fidgeting, and standing can help you lose weight, manage blood sugar, and increase your metabolism.

Walking Works Program: A 14-day Quick Start plan to build a walki...

In this episode of the Walking for Health and Fitness Podcast, we explore why walking is the most effective and sustainable way to improve your health and well-being. 

You'll learn the powerful connection between walking for fitness and mental health benefits of walk, and how even short walks can sharpen focus, boost mood, and reduce anxiety through natural brain chemistry. 

We dive into the science behind key neurotransmitters lik...

The hardest part of any fitness journey? Taking the first step. In this episode of the Walking for Health and Fitness podcast, we explore why starting small is the secret to building a walking habit that lasts for life.

Discover how just 10 minutes of walking can change your body, boost your mood, and spark a powerful mindset shift. We’ll break down how walking triggers feel-good chemicals like serotonin and dopamine, reduces stres...

I discuss walking and its positive effect on blood circulation in the legs. 

Part 1: Walking’s positive impact on circulation Part 2: Increased Blood Flow and the Effects on the Veins Part 3: Walking and Adaptive Remodeling of the Leg Veins

Walking benefits blood circulation in the legs by engaging the leg muscles in rhythmic contractions, acting as a natural pump that facilitates the flow of blood back to the heart. This muscle ac...

Welcome to a journey of happiness, walking, holistic health, joy, and well-being! In this Walking for Health and Fitness podcast, Therapist Diane Lang guides you through the transformative practice of happiness through walking, mindfulness, and gratitude, exploring holistic health realms. 

Dive into the secrets of cultivating happiness through Positive psychology mindful steps, and discover how this simple yet powerful practice can...

I speak with Fitz Koehler, fitness professional, race announcer, and breast cancer survivor. We discuss her book, My Noise Cancer Comeback. 

Fitz goes into great detail in describing the seriousness of her breast cancer spreading like wildfire. Just six weeks earlier, she had a clean breast cancer scan. She holds nothing back in detailing the brutal effects chemotherapy took on her body. The Power of adrenaline and having a passion...

Walking can significantly increase your enjoyment of working by improving your physical and mental well-being, which, in turn, positively impacts your attitude and engagement in your tasks.

My guest Urmi Hossain is a busy career woman working in the financial sector. Urmi is a speaker, Advocate for Woman's Empowerment, YouTuber, Blogger, and a Fitness Enthusiast who uses wal...

AFIB and Walking: Managing the Anxiety of Atrial Fibrillation. Walking for Health and Fitness podcast episode 16 invites you to step towards a healthier heart and a calmer mind. Guest Danny, Big Northern Bear, discusses his AFIB, diagnosis, treatment, and how walking plays a vital role in getting and staying healthy.  This podcast is your trusted companion on the journey to understanding and managing atrial fibrillation (AFib). 

In...

Walking for Health and Fitness Chapter Giveaway & Free Audiobook offer

If you love staying active and making the most of your daily walks, you've come to the right place. In this video, we're about to unleash 75 things to do while walking. Whether you're strolling through a serene park, pounding the pavement in the city, or exploring the great outdoors, our list is packed with engaging activities to elevate your walking experie...

In this comprehensive podcast on stretching for health and fitness, we delve into the transformative benefits of incorporating stretching routines into your daily life. Whether you're an avid fitness enthusiast or simply looking to improve your overall well-being, this video offers valuable insights on Dynamic and Static stretching to help you unlock the full potential of stretching. Discover how regular stretching can enhance flex...

Managing your time effectively allows you to prioritize physical fitness, reduce stress, and improve overall well-being. Walking, as a form of exercise, complements time management by providing numerous health benefits, aids in habit formation, gives you educational and self-development time, and allows you the time to think things through so you get it right the first time.

F...