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 Blueprint—dives deep into the science of brisk walking and shows you how to make it part of your daily routine.

In this episode you’ll learn:

• Why 15 minutes of brisk walking is more effective than hours of slow strolling.
• How brisk walking improves cardiovascular health and lowers blood sugar.
• The brain-boosting chemicals released during walking (dopamine, serotonin, endorphins, oxytocin).
• Two easy ways to pick up your pace: the Arm Swing Power Method and the Metronome Trick.
• How to support your walks with simple nutrition strategies—hydration, balanced meals, and post-walk recovery.
• Why connecting your why to walking makes consistency stick for life.

Frank also shares his personal journey—from recovering after a back injury in 2016 to facing prostate cancer in 2025—and how walking became his anchor for resilience, healing, and longevity.

👉 7-Day Challenge: Commit to one 15-minute brisk walk every day this week. Walk with purpose, fuel your body, and reflect on your why.

📖 Free Resource: Grab the first chapters of Frank’s Walking Works Blueprint plus a bonus walking music track at: www.walkingforhealthandfitness.com/walkingworksbookgiveaway

Walking isn’t just exercise—it’s your roadmap to a longer, stronger, healthier life.

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