Meditation, but make it a walk.

If the idea of sitting perfectly still and trying to empty your mind sounds impossible, this one is for you.

This is a 13-minute guided walking meditation for a busy brain… the kind with about a zillion tabs open at once. The one that’s always planning something, remembering something, making a list, replaying a conversation, or thinking about something completely unrelated.

You don’t have to shut it all off. You can walk and give your brain one small job at a time.

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.

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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.)

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Follow, subscribe, or leave me a review. I appreciate your support.

Need to walk but don't really feel like it? This 15-minute guided walking workout makes walking less boring while you get your steps in.

Come with me for a brisk walk while I 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

Follow, subscribe, or leave me a review. I appreciate your support.

Been sitting at your desk or on the sofa too long? Get up and give your butt a 10-minute walking break. This guided walking workout helps wake up sleepy glutes and gets your body moving again after hours of sitting.

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

Follow, subscribe, or leave me a review. I appreciate your support.

Need something fun to listen to while you walk? This 20-minute guided walking workout is packed with '80s MTV memories, Gen X nostalgia, 80s-style background music, and just enough coaching to keep you moving while your brain takes a trip back in time.

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

Follow, subscribe, or leave me a review. I appreciate your support.

Not a morning person? Me either. But this 10-minute guided morning walk is a brisk (ish), music-led way to get some steps in before life gets in the way. Walk outside, or at home on a treadmill, walking pad, or even marching in place.

You'll wake up, boost your energy, and fit in a little movement before work, errands, emails, and everything else demands your attention.

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

Follow, subscribe, or leave me a review. I appreciate your support.

Want your walk to go by faster? This 1-mile guided interval walking workout keeps your body moving and your mind distracted.

With optional one-minute interval bursts, upbeat walking music, and a few travel stories that prove you probably shouldn't let me plan the itinerary, the time flies by and you're done before you know it.

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

Follow, subscribe, or leave me a review. I appreciate your support.

Want to walk more without relying on motivation?

This 10-minute guided walking workout has simple ideas you can steal from people who walk a lot… and enjoy it.

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

Follow, subscribe, or leave me a review. I appreciate your support.