Walking & Talking with Helen - Walking Workouts

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 steps
A little movement to help your digestion
A break from the day's stress
An easy habit you can repeat after meals
A walking buddy to keep you company
Separate 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 Street
Reveal the secret law of cats sitting on laps
Share my “Frosted Mini-Wheats before spin class” disaster
Wonder 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.
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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 steps
A brisk walk that fits into a busy day
More energy from getting up and moving
A 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 Norway
Get Go, Dog. Go! stuck in your head
Remember why an $800 car repair once made me cry
This 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. 
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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. 

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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 steps
New ideas to keep your next walk from getting boring
Distraction tricks for when you don't feel like walking
A little boost of energy
A quick game to play while we move

And because I tend to drift (thanks ADHD), I also...
Talk about sending my sandals out to sea
Muse about visiting a baby goat farm
Somehow turn 19,000 steps into 19,000 miles
Admit 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. 

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This guided walking meditation helps quiet your busy 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 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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