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Walking for Health and Fitness

Walking for Health and Fitness

By: Frank S. Ring
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About this listen

I’m Frank Ring the author of the Amazon Best Seller Walking for Health and Fitness, the easiest way to get in shape and stay in shape. I discovered the healing power of walking after a severe back injury put me out of work for four months and literally left me on my back trying to relieve the pain and heal. Through my books, website, YouTube videos, walking programs, and now this podcast, it’s my mission to inspire others achieve a healthy, balanced lifestyle one step at a time through walking. In each episode, I discuss the physical and emotional benefits of walking, along with information about fitness, mindset, nutrition, wellness, motivation, and more. Join me each week as I encourage you to walk on! Caution: The Information contained in the Walking for Health and Fitness Podcast may cause you to feel better than you have ever felt in your entire life! Symptoms Include: A broader smile, happier disposition, brighter outlook on life, and general feelings of bliss…proceed with wild abandon! Walking is the easiest way to get in shape and stay in shape. Topics include: Getting out the door to walk, walking safety on the road, walking as preventative health-care, 10-minute walking time test, walking programs, fitness walking, bodyweight exercises, what’s your why, setting goals, walking and fitness habits, holding yourself accountable, walking form, Walking as self-care, life lessons, walking logbook, mindset transformation, mindfulness and walking, the power of affirmations, breathing, positive mindset, staying motivated, walking and back care, preventing back pain, how to sleep better, basic foot care, strength and conditioning, basic stretches for walking, the power of protein supplements, time management, things to do while walking, life lessons, and more.Copyright 2023 All rights reserved. Exercise & Fitness Fitness, Diet & Nutrition Hygiene & Healthy Living Psychology Psychology & Mental Health
Episodes
  • EP 32: 3 Walking Hacks That Crush Anxiety Right Now
    Sep 22 2025

    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 A Changed Mind ✅ Hack 2: Gratitude walks that reset your mental script and help you focus on what’s good ✅ Hack 3: Sensory focus walks to anchor you back into the present moment

    • A bonus Fall Stress Reset routine that uses just 10 minutes a day to lower stress and boost calm

    I also share a personal story of when anxiety first hit me—and how reframing those feelings changed everything.

    By the end of this episode, you’ll have simple, powerful tools you can use today to walk through anxiety, not around it.

    👉 Don’t miss this one—especially as fall stress ramps up.

    🎁 Download my free guide The Power of Starting here: https://www.walkingforhealthandfitness.com/thepowerofstarting

    Get more information:

    Website: https://www.walkingforhealthandfitness.com

    👉 Frank S. Ring: Walking for Health and Fitness: https://amzn.to/334f3gK

    👉Frank S. Ring: Walking Works Blueprint: https://www.walkingforhealthandfitness.com/walkingworksblueprint

    👉 David Bayer: A Changed Mind: https://amzn.to/4mw0zyX

    👉David Bayer- This is The Best Explanation Ever on Overcoming Anxiety: https://youtu.be/9NlUFBWQ2Zw?si=mKX6_KvXXQR2TGqC

    Walk on, Frank

    #WalkingPodcast #WalkingForHealth #WalkingForFitness #AnxietyRelief #StressRelief #WalkingWorks #MentalHealth #Mindfulness #FitnessPodcast #WalkingMeditation

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    21 mins
  • EP 31: Walking + Strength: Double Your Fitness in 32 Minutes | Walking for Health and Fitness Podcast Ep. 31
    Sep 8 2025

    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 walking speed and longevity ✅ How combining cardio + strength creates faster results (EPOC effect) ✅ A step-by-step Supercharged Walk you can try this week ✅ An inspiring story from Bob, a listener about to turn 80, who feels younger and stronger with the program

    Special Offer for Podcast 31 Listeners: Get 31% off the Fitness Walking Exercise Program! Use code EP31FITNESS at checkout: 👉 https://www.walkingforhealthandfitness.com/fitnesswalkingprogram

    Whether you’re new to fitness or looking to take your walking to the next level, this episode will show you how to train smarter, not harder.

    More Podcasts:

    Website: https://www.walkingforhealthandfitness.com/podcast-episode

    Timestamp:

    0:00 Introduction 1:40 Segment 1: The Walking Foundation – Why Endurance Alone Isn’t Enough 4:47 Segment 2: Strength on the Go: How 4 Simple Moves Transform Your Body 8:32 Segment 3: Double the Benefit: Burn Fat and Build Muscle in the Same Walk 11:10 Segment 4: The Supercharged Walk – A 32-Minute Routine for Total Fitness 14:26 Fitness Walking Exercise Program 17:16 Reflection of the Week / Step Forward Challenge

    #WalkingForFitness #FitnessPodcast #WalkingWorkout #BodyweightExercises #WalkingAndStrength #HealthPodcast #Longevity #WalkingTips #WalkingExercise #WalkingRoutine

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    20 mins
  • EP 30: The 14-Day Walking Reset - Simple Steps to Restart Your Health Journey
    Sep 2 2025

    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 progress, and the four daily practices—logging, small wins, gratitude, and reflection—that rewire your brain for consistency. We’ll tackle the biggest roadblocks (time, motivation, weather, injury fears, lack of support) and show you how to beat them in minutes a day.

    Want the plan done for you? The Walking Works Program gives you a day-by-day routine with guiding emails, technique videos, mindset tools, and pacing music—so you always know exactly what to do next.

    👉 Walking Works Program: https://www.walkingforhealthandfitness.com/walking-works-program 👉 Blueprint book + resources: https://www.walkingforhealthandfitness.com/walkingworksblueprint

    What you’ll learn • The 14-day framework to restart fitness—fast • The 10-minute Time Test for visible progress you can’t ignore • How small habits (wins, gratitude, reflection) boost dopamine and motivation • Simple solutions for time, motivation, weather, and injury fears • How the Walking Works Program removes all guesswork

    Comment: What’s the biggest obstacle that keeps you from walking consistently?

    Timestamps / Chapters 00:00 Introduction – the 14-Day Walking Reset 02:15 Who I am & why walking works for life 02:43 Segment 1 – The Reset Plan (logging, wins, gratitude, reflection) 06:18 Segment 2 – Why walking beats the gym for your reset 08:43 Segment 3 – Breaking down Days 1–14 (+ why 14 days) 11:56 Segment 4 – Overcoming real-world roadblocks 16:55 Listener question: What’s your biggest obstacle? 17:23 Segment 5 – Your Walking Works Program (day-by-day + emails) 19:10 Segment 6 – Step Forward Challenge (baseline + 10-minute test)

    Actions to start today • Day 1: Just walk—establish your baseline • Day 2: 10-minute Time Test—mark your endpoint and compare again on Day 14 • Days 3–14: Follow the plan: structure → expand → celebrate wins

    If this helped, like, subscribe, and share with someone who needs a walking reset. Better health and a brighter mindset are just a walk away. 💪🚶‍♂️

    #WalkingForHealth #WalkingWorks #14DayReset #WalkingForWeightLoss #WalkingHabit #BeginnerFitness #WalkingMotivation #Longevity #MentalHealth #FitnessReset

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    22 mins
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