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 ...
Aug 11, 2025•24 min•Ep. 28
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, and endorphins—are triggered by simple, daily actions like walking, social connection, novelty, and ...
Aug 04, 2025•37 min•Ep. 27
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've ever asked, “How do I stay on track with my exercise goals when everything feels out of control?”...
Jul 28, 2025•22 min•Ep. 26
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 spiritual impact of facing prostate cancer head-on. Tune in, and please share this with someone who needs...
Jul 10, 2025•38 min•Ep. 25
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 anxiety, and jumpstart weight loss: https://www.walkingforhealthandfitness.com/walking-works-program You’l...
Jun 20, 2025•20 min•Ep. 24
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 science behind key neurotransmitters like serotonin, dopamine, and GABA, and explain how long walks help yo...
Jun 02, 2025•21 min•Ep. 23
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 serotonin and dopamine, reduces stress, and sets you up for consistent success—without burnout or over...
May 15, 2025•27 min•Ep. 22
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 blood back to the heart. This muscle action, coupled with the increased heart rate during physical activi...
Nov 28, 2023•18 min•Ep. 21
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 this simple yet powerful practice can positively impact your mental, emotional, and physical well-being...
Nov 14, 2023•38 min•Ep. 20
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 of adrenaline and having a passion for her career. And fifteen months later, defeating cancer. ---- ...
Oct 31, 2023•40 min•Ep. 19
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 and emotionally fit. Urmi tells me how she breaks up her workday with walking segments to get in ov...
Oct 17, 2023•37 min•Ep. 18
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 managing atrial fibrillation (AFib). In this episode, we explore how the simple act of walking can become ...
Oct 03, 2023•41 min•Ep. 17
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 activities to elevate your walking experience. From mindfulness exercises and nature appreciation to podcas...
Sep 19, 2023•37 min•Ep. 16
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 regular stretching can enhance flexibility, reduce the risk of injury, and promote relaxation. With ...
Sep 05, 2023•20 min•Ep. 15
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 Presentation Also, in this episode: Fitness Tip of the Week: Stretching: Strive for Symmetry. This ...
Aug 29, 2023•20 min•Ep. 14
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 incredible mom has been my greatest teacher. Through touching anecdotes and treasured memories, I share th...
Aug 22, 2023•17 min•Ep. 13
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 essential daily habits to more indulgent practices aimed at reducing stress, improving overall health, and ...
Aug 15, 2023•19 min•Ep. 12
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 speed is a powerful indicator of vitality: Walking speed studies show that a person's pace, along w...
Aug 08, 2023•17 min•Ep. 11
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 into the routine of preparing to get out the door and turn walking into a habit. Three key variables...
Aug 01, 2023•21 min•Ep. 10
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, and deepening personal relationships when you can understand and accept your actions. Better goal-se...
Jul 25, 2023•20 min•Ep. 9
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 program, I came away with the insights that what worked for me and will help you succeed in getting of...
Jul 18, 2023•22 min•Ep. 8
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 want to be. Put your future in good hands—your own.” - Mark Victor Hansen In this week’s Walking for ...
Jul 11, 2023•30 min•Ep. 7
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: Walking for Health and Fitness Fitness Walking Exercise Program: 32-MINUTES TO GREATER FITNESS AND HEA...
Jul 04, 2023•21 min•Ep. 6
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, I’ll take a step back and talk about why doing anything on a consistent basis is important. From m...
Jun 27, 2023•28 min•Ep. 5
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 other health indicators, such as blood pressure, body mass index, chronic conditions, and smoking...
Jun 20, 2023•29 min•Ep. 4
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. It's a major part of a growing problem which has seen a steadily increasing trend of pedestrian dea...
Jun 13, 2023•20 min•Ep. 3
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 seemingly odd items I carry with my on my walk… this will make perfect sense in a few moments. How many...
Jun 06, 2023•29 min•Ep. 2
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 the Door Checklist and Walking Inspiration Newsletter. Hello, I’m Frank Ring the author of Walking ...
May 20, 2023•1 min
