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.

#BriskWalking #WalkingForHealth #Longevity #WalkingPodcast #FitnessTips #WalkingWorks #HealthAndWellness #WalkingMotivation #HeartHealth #WalkDaily

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.walkingforhealthandfitness.com/walkingworksbookgiveaway

What if just 30 minutes of walking could dramatically improve your health—without running, gyms, or expensive equipment?

In this episode of the Walking for Health and Fitness Podcast, Frank explores the science and stories behind the Japanese 3×3 Walking Method, also known as Interval Walking Training (IWT). Developed by Dr. Hiroshi Nose and Professor Shizue Masuki at Shinshu University, this simple routine—three minutes brisk, three minutes easy, repeated five times—has been proven to:

✅ Boost cardiovascular health and “cardiac flexibility” ✅ Increase leg muscle strength by 13–17% in only 5 months ✅ Help reduce dangerous visceral fat and improve weight management ✅ Deliver sustainable, enjoyable workouts people actually stick with

You’ll hear inspiring testimonials from real walkers—including seniors in their 60s, 70s, and even 80s—who have regained energy, mobility, and confidence through interval walking. Frank also shares his personal story of using the 3×3 method during prostate cancer treatment to help maintain muscle strength while on ADT (Androgen Deprivation Therapy).

🎧 Whether you’re brand new to walking or a seasoned fitness enthusiast, this episode will show you why the 3×3 Walking Method is changing lives—and how you can get started today.

👉 FREE GIFT: Get the first chapters of Frank’s Walking Works Blueprint book + a bonus walking music track at: https://www.walkingforhealthandfitness.com/walkingworksbookgiveaway

📌 Episode Highlights:

The origins of interval walking and its roots in training history (Fartlek, Tabata, HIIT)

Why “cardiac flexibility” is the secret to heart health

How interval walking protects strength and independence as we age

The “afterburn effect” and metabolic flexibility for weight loss

Real-life testimonials, including Frank’s own health journey

Step-by-step guide to starting your first 3×3 walk

If you’re ready for a workout that’s simple, proven, and life-changing—this is your episode.

🔔 Don’t forget to like, follow, and share the show with a friend who wants to take the first step toward better health.

Mentioned in this episode: Walking Saved My Life: A Prostate Cancer Survivor’s Journey and the Power of Early Detection https://www.walkingforhealthandfitness.com/podcast/ep24-walking-saved-my-life

Roberts testimonial about my Fitness Walking Exercise program is featured on that page. I’ll leave a link in the description. https://www.walkingforhealthandfitness.com/fitness-walking-exercise-program

#WalkingForHealth #FitnessPodcast #IntervalWalking #3x3Walking #WalkingWorkout #HealthyLifestyle #WalkingForFitness #WeightLossWalking #HeartHealth #Longevity #japanesewalkingmethod

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 and lower the risk of depression, heart disease, and type 2 diabetes

You’ll learn: ✅ How to overcome common walking barriers like perfectionism, lack of time, and “short walks don’t count” thinking ✅ Why 3×20-minute walks can be just as powerful as one 60-minute walk ✅ The leg circulation and endurance benefits of longer walks ✅ Why even 2,000–4,000 steps a day still improves your health ✅ How to make 7,000 steps a realistic, sustainable habit

🎁 Plus—get Frank’s FREE Walking Works Blueprint & Music Track Giveaway to maximize your walking time and keep your steps consistent and enjoyable. 👉 www.walkingforhealthandfitness.com/walkingworksbookgiveaway

Perfect for: Anyone wanting to improve heart health, brain function, mood, and fitness—without the pressure of hitting 10,000 steps every day.

Episode 26: Boost Your Mood: https://www.podbean.com/eas/pb-xgbr9-1920df9

Episode 25: Breaking Through Roadblocks: https://www.podbean.com/eas/pb-ast3n-19146c2

Episode 24: Walking Saved My Life (Prostate Cancer): https://www.podbean.com/eas/pb-6eqhm-18ffc00

Episode 23: Neat (Non-Exercise Activity Thermogenesis): https://www.podbean.com/eas/pb-cf39q-18e01db

Walking for Health and Fitness Website: https://www.walkingforhealthandfitness.com

#WalkingBenefits #7000Steps #WalkingForHealth #WalkingPodcast #FitnessMotivation #DailySteps #LongevityTips #WalkingWorks #FrankRing #WalkingGoals #WalkingFitness