Walking for Health and Fitness
Walking for Health and Fitness, hosted by Frank S. Ring, is a podcast dedicated to promoting walking as the simplest way to get in shape and stay in shape. After a severe back injury left him unable to work for months, Ring discovered the healing power of walking and now shares his mission to help others achieve a healthy, balanced lifestyle one step at a time. Each episode covers the physical and emotional benefits of walking, along with practical advice on fitness, mindset, nutrition, wellness, and more. Listeners can expect topics like walking safety, setting goals, building habits, staying motivated, and using walking as self-care and preventative healthcare.
Episodes
How Fast Should You Walk After 50? The Right Walking Intensity | EP50
How fast should you walk after 50?
The answer isn’t a universal miles-per-hour number—and faster isn’t always better.
Walk too easily every day and your fitness may stop improving. Turn every walk into a test and you could end up exhausted, sore, discouraged, or right back on the couch.
Free Recovery Series:
https://www.walkingforhealthandfitness.com/walking-recovery-series
In Episode 50, Frank Ri
How long should you walk after 50—10 minutes, 20 minutes, 30 minutes, or longer?
➡️ Get the FREE 10-Minute Recovery Walk Reset:
https://www.walkingforhealthandfitness.com/recoverywalk
Many people believe a walk only “counts” if it lasts 30 minutes. But when you're starting again after illness, injury, inactivity, or simply trying to rebuild your fitness, that belief can actually keep you from walking at all.
In Episode 49 of Walking for Health and Fitness, Frank Ring introduce
How many days a week should you walk after 50? Frank Ring introduces the 3-4-5 Walking Plan
How many days a week should you walk after 50? Three days? Five days? Every day?
FREE: Start With the 5-Minute Walking Kickstart
If you’ve been thinking about restarting but haven’t been able to get moving consistently, start small.
Download Frank’s free 5-Minute Walking Kickstart:
>>> https://www.walkingforhealthandfitness.com/kickstart
If you’re starting—or restarting—a walking routine,
Why You Keep Quitting Walking After 50: The 3-Step Restart System
Stopped walking and struggling to begin again?
The problem may not be that you lack discipline. You may be relying on a walking plan that only works when life is going well.
In Episode 47 of the Walking for Health and Fitness Podcast, Frank Ring teaches adults over 50 a practical three-step system for restarting a walking routine without guilt, punishment, or trying to make up for lost time.
FREE
No Gym Needed: Turn Your Walk Into a Full-Body Workout
Try the free 10-minute Walk With Frank guided sample from the complete Fitness Walking Experience:
https://www.walkingforhealthandfitness.com/walkwithfrank
What if your walk could become more than cardio?
In Episode 46 of the Walking for Health and Fitness Podcast, Frank S. Ring continues the ongoing Walking Inspiration podcast series, where each episode brings one chapter from his book Walking In
You’re Not Out of Shape — You’re Just Missing a Walking System
If you’ve been telling yourself, “I’m out of shape,” this episode will help you see the real problem differently.
You may not be lazy, unmotivated, or too far gone. You may simply be missing a walking system.
In EP45, Frank Ring explains why most people fail to stay consistent with walking because they rely on motivation instead of structure. You’ll learn how a simple recovery-based walking system
Why Walking Gives You More Time Than It Takes
Most people say, “I don’t have time to walk.” But what if walking doesn’t take time away from your life? What if walking actually gives time back?
In Episode 44 of the Walking for Health and Fitness Podcast, Frank S. Ring explains why walking is not lost time — walking is life-expanding time.
This episode is part of the Walking Inspiration Podcast Series, based on the March chapter of Frank’s book
Facing ADT: What Men Need to Know About Prostate Cancer Treatment and Staying STRONG
ADT can be one of the most feared parts of prostate cancer treatment.
In this episode of the Walking for Health and Fitness Podcast, Frank Ring talks honestly about androgen deprivation therapy — what ADT is, why it may be prescribed, how it can affect the body and mind, and why men need more than information to get through it. They need structure, support, and a workable plan.
This episode was in
Motivation Won’t Keep You Walking — Goals Will
By the end of this episode, you’ll know how to turn a vague walking wish into a written goal, shift out of resistance, and take one small walking action today.
Have you ever set a walking goal… and then watched it disappear?
Not because you didn’t care.
Not because you were lazy.
But because somewhere between the goal and the action, resistance showed up.
In this episode of the Walking for Health
Your Body Knows How to Heal—You Just Have to Move | Walking, Recovery & Identity
What if the reason you feel stuck right now… isn’t because you don’t know what to do—but because your body hasn’t been given the chance to lead?
In this episode of the Walking for Health and Fitness Podcast, Frank Ring explores why movement—not motivation—is often the missing link in recovery, mindset, and lasting change.
You’ll learn:
Why overthinking keeps people stuck
How the body leads the min
Why You Can’t Stay Consistent With Walking (Your WHY Is the Problem)
The real reason your walking habit isn’t sticking—and how to fix it
Why is it so hard to stay consistent with walking—even when you know it’s good for you?
In this episode of the Walking for Health and Fitness Podcast, we uncover the real reason most people struggle to stick with a walking routine—and it’s not about motivation or discipline.
It comes down to your beliefs.
If your “why” for walking
Why Recovery Fails—and How Walking Restores Your Energy and Health
What if the reason you still feel tired, stiff, or burned out… isn’t because you need more rest?
In this episode, we break down one of the biggest misconceptions in health and fitness—the belief that recovery means doing less.
If you’ve been taking rest days, slowing down, or trying to “recover” by stopping… but still don’t feel better, this episode will help you understand why.
More importantly,
Walk Like a Shaolin Monk — Discipline, Strength & Inner Peace in 10 Minutes a Day
Discover how a simple 10-minute daily walk can strengthen your body, calm your mind, and build the kind of discipline taught in Shaolin training.
What can ancient Shaolin monks teach us about walking?
In this episode of the Walking for Health and Fitness Podcast, Frank Ring explores how the Shaolin philosophy of discipline, consistency, and small daily actions can transform a simple walk into a po
You Stopped Drinking. Now What? | The Nervous System Reset No One Talks About EP. 37
You stopped drinking. But now what?
Many people assume quitting alcohol automatically restores clarity, energy, and emotional balance. The truth is more complex. Your nervous system has been operating in survival mode — and when alcohol is removed, your body must recalibrate.
🔹 Download the free guide: Think Fit, Walk Fit
https://www.walkingforhealthandfitness.com/think-fit-walk-fit
In this episod
EP 36 - Walking Is Where Recovery Begins (Cancer, Injury, Burnout, Stress & Mindset)
What if recovery doesn’t begin with doing more… but with restoring stability first?
In this episode of the Walking for Health and Fitness Podcast, Frank S. Ring connects the dots between walking, recovery, and the nervous system—and explains why walking is often the most accessible, sustainable first step forward when life feels disrupted.
You’ll hear how recovery can be physical (prostate cancer
STRONG™ Through Prostate Cancer — Why Walking Alone Is Not Enough
Episode 35: STRONG™ Through Prostate Cancer — Why Walking Alone Is Not Enough
Prostate cancer treatment doesn’t just affect the body—it disrupts certainty, identity, focus, and the routines men rely on to feel strong.
In this powerful and deeply personal episode, Frank S. Ring—walking and fitness educator, author, and prostate cancer survivor—shares what really happened during androgen deprivation
Walking Chicago’s Coastline — A 63-Mile Journey with Author Michael McColly | EP. 34
Discover how a 63-mile walk across Chicago transformed writer Michael McColly’s health, mindset, and connection to the world around him. In this episode, Michael joins Frank Ring to explore the power of walking for mental clarity, physical health, and understanding the hidden stories of our cities.
Michael shares the journey behind his book Walking Chicago’s Coastline: A 63-Mile Journey to the Ind
EP: 33 Why Tracking Works: Lessons from My 11,285-Mile Virtual Walk
Struggling to stay consistent with your walking routine? In this episode, author and coach Frank Ring shows why you can’t improve what you don’t track—and how simple logging turns “I’ll try” into visible progress.
Frank shares the origin and completion of his 11,285-mile Virtual Walk Around the United States (including 186 miles across New Jersey), and the science-backed strategies that kept him m
EP 32: 3 Walking Hacks That Crush Anxiety Right Now
Anxiety doesn’t have to control your day—and you don’t need a prescription to calm your mind. In this episode of the Walking for Health and Fitness Podcast, I’ll show you how to turn your daily walk into a moving meditation that rewires your brain and restores your peace of mind.
Here’s what you’ll discover:
✅ Hack 1: How to meet anxiety instead of fighting it—featuring insights from David Bayer’s
EP 31: Walking + Strength: Double Your Fitness in 32 Minutes | Walking for Health and Fitness Podcast Ep. 31
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’l
EP 30: The 14-Day Walking Reset - Simple Steps to Restart Your Health Journey
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-minut
EP 29: Unlock Longevity – Walk 15 Minutes a Day with BRISK WALKING
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 a
Ep 28: 3×3 Walking: The 30-Minute Workout Changing Lives
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.
EP. 27 Why Walking 7,000 Steps Might Be All You Need - New Science Big Results.mp3
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 a
Ep 26: Boost Your Mood with Walking and Happy Brain Chemicals!
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,
EP 25: Breaking Through Roadblocks - How to Stay Consistent with Your Walking Routine Even When Life Gets Messy
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'
EP 24: Walking Saved My Life: A Prostate Cancer Survivor’s Journey and the Power of Early Detection
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 spiri
EP 23: NEAT Reveals the Secret to Burning Fat Without Exercise
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 walking habit, reduce anxiet
EP. 22: Why Walking Works: Boost Health, Reduce Anxiety, and Build a Lifelong Habit
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 scien
EP. 21 The First Step Is Everything: How to Start a Walking Habit that Sticks
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 se
EP 20: Walking and Its Positive Effect on Blood Circulation in the Legs
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 bloo
EP 19: Happiness Walking and Holistic Health with Therapist Diane Lang
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 th
Ep 18: Fitz Koehler’s Inspiring Cancer Comeback Story
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
Ep 17: Walking and Working - How to Add More Steps to Your Workday with Urmi Hossain
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 walking to keep physically
Ep 16: AFIB and Walking - Managing the Anxiety of Atrial Fibrillation
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 manag
Ep 15: 75 Things to Do While Walking
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 activit
Ep 14: Stretching for Health and Fitness
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
Ep 13: Time Management and Walking
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.
Frank's Accountability
Ep 12: Mom’s Unforgettable Wisdom: 10 Life Lessons That Shaped Me
The Walking for Health and Fitness Podcast episode 12 celebrates my mother and the 10 Life Lessons I learned from her.
In this heartfelt podcast, I reflect upon the invaluable life lessons my mom instilled in me. Join me as I delve into the essence of "Mom's Unforgettable Wisdom: 10 Life Lessons That Shaped Me." From imparting essential values to offering guidance during difficult times, my incred
Ep 11: Self-Care: Walking and Your Well-being
Self-care, Walking, and Your Well-being: 10 Health Benefits of Self-care
Self-care refers to a set of deliberate and proactive activities and practices that you engage in to promote your physical, mental, and emotional well-being. It involves taking intentional steps to care for yourself and maintain a balanced and healthy lifestyle. Self-care can encompass a wide range of activities, from essenti
Ep 10: Perfect Your Walking Form with STEPS
I talk about how to perfect your walking form with STEPS and why walking good form is essential, and I’ll give you my STEPS acronym you can easily remember that will give you the perfect walking form.
The proper walking form is vital to your health and fitness. You’ll walk with less effort, breathe more deeply to take more oxygen into your respiratory system and reduce your risk of injury.
Walking
EP. 9: Habits and Routines for Walking Success
Habits and routines are both ingrained patterns of behavior that we adopt in our daily lives, yet they differ in their underlying nature and formation.
In Walking for Health and Fitness podcast episode 9, you will learn
The difference between habits and routines.
Five steps to turning a routine into the habit of walking.
You’ll learn to apply what I call my “small steps” to big success to get you
Ep 8: 10 Ways to Hold Yourself Accountable to Get and Stay Fit
In this episode, we discuss 10 Ways to Hold Yourself Accountable to use walking as a way to get in shape and stay in shape. Continue listening so you can easily learn and implement these accountability actions.
You will experience these five benefits by holding yourself accountable:
Greater self-awareness. You’ll have an easier time finding patience with yourself, feeling in control of your life
Ep. 7: How to Hold Yourself Accountable
Do you find it difficult to stick to your fitness goals? Are you constantly searching for motivation to stay active?
Well, you're not alone. Many of us struggle with holding ourselves accountable to our fitness routines. But what if there was a simple and effective way to change that?
Through my walking experience and interviews I conducted for my Walking for Health and Fitness Complete walking pr
Ep 6: 5 Benefits of Setting Goals
Get ready to set a long-term goal to keep you fired up and walking for years to come and a short-term goal that you can accomplish quickly. We all need wins every day, and having short-term goals gets you more wins. Winning is contagious; the more you win, the more you are inspired to win.
“By recording your dreams and goals on paper, you set in motion the process of becoming the person you most w
Ep 5: Finding Purpose - What’s Your Why
When you know your life's purpose, it becomes easier to focus on where you are going, what matters the most in your life, and what decisions are aligned with your goals.
Knowing why it’s important for you to begin a program to get in shape and stay in shape makes you committed and passionate about reaching your goals.
Having a purpose will help you find and commit to your true passion.
Website: Wa
Ep 4: 13 Benefits of a Daily Walk
13 Benefits of Walking Every Day
Walking is the best possible exercise. Habituate yourself to walk very far. - Thomas Jefferson
Consistency is the theme of this episode of Walking for Health and Fitness. Specifically, how can we develop the habit of getting out the door every day to enjoy the benefits of a daily walk, and why should we do that?
Before I even talk about the benefits of a daily walk
Ep 3: Walking Speed and Life Expectancy
This episode is about a 10 Minute Time Test. A self-diagnostic health test you can and should perform at least once a month.
Download: Fitness Walking and Bodyweight Exercises, Chapters 1 & 2
Walking speed is a powerful indicator of vitality: Walking speed studies shows that a person's pace, along with their age and gender, can predict their life expectancy just as well as the complex battery of o
Ep 2: Walking Safely on the Road
There are two kinds of pedestrians... the quick and the dead. Thomas Dewar
That might sound like a shocking quote to begin a podcast but it’s deadly serious and necessary.
In 2021, there were nearly 7,500 pedestrian deaths in the United States, equivalent to roughly 20 deaths each day. Let me repeat that, in 2021, there were nearly 7,500 pedestrian deaths, equivalent to roughly 20 deaths each day.
Ep 1: Getting Out the Door | Preparing for Your Walk with a Routine
Ep 1: Getting Out the Door | Preparing for Your Walk with a Routine
Before anything else, preparation is the key to success. -Alexander Graham Bell
In today’s Walking for Health and Fitness episode 1, I will discuss:
Preparations you can do to make getting out the door and walking a well-organized routine that puts you in the right frame mind to have an awesome walk.
And you’ll learn about the see
Walking for Health and Fitness Podcast Trailer
Your walking time is a great time to get deep into your thoughts and discover things about yourself you might not have considered before. Walking is great for problem-solving, being creative, and slowing yourself down in this hectic world. Make your walking time special by being prepared and knowing what you want to get out of each walk.
Visit Walking for Health and Fitness and Download my Get Out
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