Walk and Be Well Podcasts

Welcome to Walk and Be Well, a 28-day Education and Wellness walking program from the Church Pension Group (CPG). Soon you’ll get started on a four-week journey for body and soul, consisting of daily audio podcasts featuring health related information, spiritual inspiration, and a selection of spirited tunes by Fran McKendree to accompany your walk each day.

Questions about podcasts? See Podcast FAQs.

Walk and Be Well Introduction

"Proper preparation, equipment, and awareness of your personal health situation and walking environment are key to having a safe and beneficial walking experience."

The Rev. Dr. Jacqueline Cameron

Before you begin, take a few important steps to prepare. In her article “Be Safe Out There,” priest, physician and Walk and Be Well contributor the Rev. Dr. Jacqueline Cameron, outlines key precautions to help keep you safe, comfortable, and walking!

Listen now to Jackie’s suggestions as well as helpful tips on how to use the daily recordings, and a quick introduction to your Walk and Be Well audio companions.

Intro - Walk and Be Well  

Day 1

 

Welcome to Day 1 of Walk and Be Well.

"Whether you’re a seasoned walker or you're just taking the first steps toward a newly active life, we hope that the days and weeks ahead will re-energize your body, mind, and spirit."

The Rev. Dr. Jacqueline Cameron

Today, the Rev. Renée Miller and the Rev. Dr. Jacqueline Cameron lift up and focus in on some of the amazing, indeed fairly miraculous aspects of our awe-inspiring, complex, complicated and blessed bodies.

So lace up your shoes and start walking!

Day 1 - Walk and Be Well  

Day 2

 

Welcome to Day 2 of Walk and Be Well.

"Knowing our physical limits is important. It keeps us safe and injury-free. And sometimes those limits keep us so safe that we don't question the way things are."

Elizabeth McKay Moosbrugger

Today, Renée Miller and Elizabeth McKay Moosbrugger talk about limits. Without them, we may do things that could be harmful to body and soul. But we also want to watch for limits that could become barriers to personal growth.

So lace up your shoes and start walking!

Day 2 - Walk and Be Well  

Day 3

 

Welcome to Day 3 of Walk and Be Well.

“Sometimes we need to change from the outside in. Sometimes, our inner voice will be whining, ‘I don’t want to go outside’ or ‘I don’t feel like moving.’ At these times, we need to just get out there and let the body’s movements transform the mind. Or at least try to!”

The Rev. Dr. Jacqueline Cameron

Motivation — without it, our best-laid plans just lie there. Today, the Rev. Dr. Jacqueline Cameron offers thoughts on what can help us get up and out the door for a walk each day. And the Rev. Renée Miller considers some of the challenges to staying spiritually active and suggests some tips for keeping our souls fit.

So lace up your shoes and start walking!

Day 3 - Walk and Be Well  

Day 4

 

Welcome to Day 4 of Walk and Be Well.

“Walking is a part of God’s design. It is a natural action, perhaps next to breathing, our most natural. Walking opens the world to us and is central to who we are.”

The Rev. Dr. William Watson III

Today, the Rev. Renée Miller is joined by the Rev. Dr. William Watson III to talk about balance, both physical and spiritual, and the necessity of cultivating core strength to maintain our balance.

So lace up your shoes and start walking!

Day 4 - Walk and Be Well  

Day 5

 

Welcome to Day 5 of Walk and Be Well.

“It is precisely this heady mix of pain and pleasure, ugliness and allure, remarkable mechanics and day-to-day practicality that makes feet a worthy focus of reflection and gratitude as we walk together this month.”

The Rev. Dr. Jacqueline Cameron

Your feet — the Rev. Dr. Jacqueline Cameron and the Rev. Renée Miller contend that they deserve our attention for a host of reasons: anatomical, cultural, biblical and spiritual.

So lace up your shoes and start walking!

Day 5 - Walk and Be Well  

Day 6

 

Welcome to Day 6 of Walk and Be Well.

“Walking, as with all exercise, can have a dramatic effect upon sugar metabolism. This means that the onset of diabetes can be significantly delayed in many people. For those who have diabetes, blood sugar is more easily controlled if they exercise regularly.”

The Rev. Dr. William Watson III

Sugar, glucose, insulin. Today, the Rev. Dr. William Watson III explains how our muscles use these key players to function effectively. Then, the Rev. Renée Miller discusses how our souls, like our muscles, find energy to stay healthy and vital.

So lace up your shoes and start walking!

Day 6 - Walk and Be Well  

Day 7

 

Welcome to Day 7 of Walk and Be Well.

“I think about this man who has never walked who is suddenly thrilled by his own ability to move, and I think about my dog Odie, who has always known how to move and yet still thrills and revels in his own movement. I wonder, what would it mean to really revel in my body today?”

Elizabeth McKay Moosbrugger

Today, the Rev. Renée Miller and Elizabeth McKay Moosbrugger focus our attention on the wondrous aspects of body and soul. We are invited to revel in our body, and to give thanks for the gift of our spirit and soul.

So lace up your shoes and start walking!

Day 7 - Walk and Be Well  

Day 8

 

Welcome to Day 8 of Walk and Be Well.

“One rite of passage for medical students all over the globe is anatomy lab. Seeing the dead body was stressful enough, but then we had to carefully dissect or cut it as we learned about skin, muscle, nerves, vessels and organs. Sometimes the strangeness of the task made it hard to carry on, but at other times, awe and wonder took over.”

The Rev. Dr. Jacqueline Cameron
Today’s Walk and Be Well reflections ask us to take a step back (metaphorically speaking) to think about our body’s individual parts and pieces. Listen as the Rev. Dr. Jacqueline Cameron and the Rev. Renée Miller talk about the tangible and not-so-tangible aspects of who we are.

So lace up your shoes and start walking!

Day 8 - Walk and Be Well  

Day 9

 

Welcome to Day 9 of Walk and Be Well.

“The feel and the sound of the heart beat is one of the most powerful indicators and symbols of life that we know.”

The Rev. Dr. Jacqueline Cameron
We might say that today’s reflections go straight to the heart of wellness, as the Rev. Renée Miller and the Rev. Dr. Jacqueline explore some key aspects of this vital organ for our body and soul.

So lace up your shoes and start walking!

Day 9 - Walk and Be Well  

Day 10

 

Welcome to Day 10 of Walk and Be Well.

“Many people walk on sidewalks while others enjoy shopping malls where the weather is unvarying. If you walk outside, be careful of the sun exposure and be sure to use effective sun protection.”

The Rev. Dr. William Watson III
We truly are resilient beings, but even so, we should take care to protect those precious parts of ourselves that can be damaged. Today, the Rev. Dr. William Watson III and the Rev. Renée Miller talk about how to guard against damage to our skin and our soul.

So lace up your shoes and start walking!

Day 10 - Walk and Be Well  

Day 11

 

Welcome to Day 11 of Walk and Be Well.

“Walking requires our careful and complete attention to the world around us. Be careful as you walk. Be sure to look in all directions; be aware of your environment.”

The Rev. Dr. William Watson
Pay attention. We have heard it all our lives, in classrooms, on the road and now, while we are walking. Today, the Rev. Dr. William Watson III and the Rev. Renée Miller advise us to pay attention, both to what is all around us, and what we find on our inner landscape.

So lace up your shoes and start walking!

Day 11 - Walk and Be Well  

Day 12

 

Welcome to Day 12 of Walk and Be Well.

“We need both parts of the breathing cycle: We need to inhale and we need to exhale. We need to take air in, and we need to let it go.”

The Rev. Dr. Jacqueline Cameron
Letting go of some things in life may be difficult, but we must release what proves to be unhealthy. That applies to our physical, psychological and spiritual health. Today, the Rev. Dr. Jacqueline Cameron and the Rev. Renee Miller talk about letting go and how it is key to our well-being.

So lace up your shoes and start walking!

Day 12 - Walk and Be Well  

Day 13

 

Welcome to Day 13 of Walk and Be Well.

“Many of us have tried eating something to improve our mood. But it turns out that the most reliable and quickest mood enhancer is a brisk ten-minute walk.”

The Rev. Dr. William Watson III

What mood are you in today? If you need a boost, then a walk could be just the ticket. In today’s reflections, the Rev. Dr. William Watson III and the Rev. Renée Miller focus on moods, and what we can do to improve and even control how we are feeling.

So lace up your shoes and start walking!

Day 13 - Walk and Be Well  

Day 14

 

Welcome to Day 14 of Walk and Be Well.

“You have probably heard by now that exercise is good for your brain. But there is a lot about your brain that is essential for exercise as well — or is at least essential to success in making lasting change.”

The Rev. Dr. Jacqueline Cameron

We all know the phrase, “You are what you eat.” But “We are what we think” is probably more often true. Our thoughts shape both our actions and our experiences. Today, the Rev. Dr. Jacqueline Cameron and the Rev. Renée Miller talk about how our brains affect our health, and how the messages we tell ourselves can be shaped to nurture our well-being.

So lace up your shoes and start walking!

Day 14 - Walk and Be Well  

Day 15

 

Welcome to Day 15 of Walk and Be Well.

“We have the capacity to affect the wellness of ourselves and others simply by the way we interact with them emotionally.”

Elizabeth McKay Moosbrugger
Our reflections for today explore pattern and paradox. Elizabeth McKay Moosbrugger suggests that establishing patterns of positive interpersonal interaction can have a significant impact on both our own and others’ well-being.

So lace up your shoes and start walking!

Day 15 - Walk and Be Well  

Day 16

 

Welcome to Day 16 of Walk and Be Well.

“Muscles — we all know they help us move our bodies through space. But muscles also help move all sorts of things into, around, and out of the body.”

The Rev. Dr. Jacqueline Cameron

We all want strong bodies with lean muscles that allow us to bend, lift, stretch, and move. Today, the Rev. Dr. Jacqueline Cameron talks about our muscles, what they do for us and how we can best keep them healthy. The Rev. Renée Miller explores strengthening the soul, or what she calls our “divine muscle.”

So lace up your shoes and start walking!

Day 16 - Walk and Be Well  

Day 17

 

Welcome to Day 17 of Walk and Be Well.

“Walking is a great way to begin getting physically fit, and it benefits us almost immediately. At the end of each walk, congratulate yourself for not only improving the muscles that enable you to walk, but your heart and lungs as well.”

The Rev. Dr. William Watson III
As we walk, we increase our heart rate and speed up the flow of nourishing blood to our muscles and organs. Today, the Rev. Dr. William Watson III and the Rev. Renée Miller focus on movement: the flow of blood and breath through the body and the movement of God’s spirit in the soul.

So lace up your shoes and start walking!

Day 17 - Walk and Be Well  

Day 18

 

Welcome to Day 18 of Walk and Be Well.

“Walking is a weight-bearing exercise, and as such, it has a particular effect upon our bony skeleton, especially the bones in our back, hips and legs.”

The Rev. Dr. William Watson III
Any activity, whether physical or spiritual, can make us stronger. Weight-bearing exercise such as walking increases bone strength, just as intentionally spending time attuned to God’s presence builds the strength of our spiritual self. Today, the Rev. Dr. William Watson III and the Rev. Renée Miller explore strength-building and the important role it plays in holistic health practices.

So lace up your shoes and start walking!

Day 18 - Walk and Be Well  

Day 19

 

Welcome to Day 19 of Walk and Be Well.

“It turns out that exercise has a powerful impact on the brain's feeling centers. Exercise, including walking, causes the brain to release powerful neurotransmitters known as endorphins. These have been described as the brain's naturally occurring antidepressants. Endorphins brighten our mood and outlook, and improve our energy and sense of well-being.

The Rev. Dr. William Watson III

Walking has the potential to make us happier — and not just because we like being outside or enjoy the company of our walking buddy. Today, the Rev. Dr. William Watson III talks about the neurological effects of walking. Plus, the Rev. Renée Miller offers some thoughts about the importance of establishing a practice in order to fully realize the physical and spiritual benefits of any activity.

So lace up your shoes and start walking!

Day 19 - Walk and Be Well  

Day 20

 

Welcome to Day 20 of Walk and Be Well.

“We are built to move! If we don’t move, nearly every system in the body begins to break down. This is most pronounced in people who are confined to a bed (for whatever reason), but a lot of dysfunction and breakdown occurs even when one just lives a very sedentary life, or sits for many hours each day.”

The Rev. Dr. Jacqueline Cameron

We don’t have to look far to find compelling reasons for beginning and maintaining a walking program. Today, the Rev. Dr. Jacqueline Cameron outlines how crucial exercise is for our muscles, joints, bones — even our digestion. Regular practice, both physical and spiritual, may be work, but as the Rev. Renée Miller explains, it's work that gives us energy.

So lace up your shoes and start walking!

Day 20 - Walk and Be Well  

Day 21

 

Welcome to Day 21 of Walk and Be Well.

“Researchers who study the science of behavior change have determined that the 21st day is of particular importance. ...  At 21 days you have begun to alter the pattern of your life in a tangible and repeatable way.  Walking has become a routine, your pattern of daily activity.”

The Rev. Dr. William Watson III

You are now a walker. Each step you’ve taken over the past 21 days has helped instill a walking habit that has become part of your day. Today, the Rev. Dr. William Watson III and the Rev. Renée Miller explore the value of regular practice in forming habits, and how those habits can keep us on track, even in the face of resistance.

So lace up your shoes and start walking!

Day 21 - Walk and Be Well  

Day 22

 

Welcome to Day 22 of Walk and Be Well.

“Walking, like all exercise, has a beneficial effect upon the levels of fat traveling in our blood stream. Not only that, exercise has a beneficial impact on the relative proportions of these fatty components. ”

The Rev. Dr. William Watson III

Do you know your cholesterol levels, the LDL and HDL counts that indicate the amount and type of fat in your blood? Today, the Rev. Dr. William Watson III discusses why those levels are so important, and how walking can positively impact the makeup of our blood. Plus, the Rev. Renée Miller talks about how prayer and meditation are the lifeblood of our spiritual lives.

So lace up your shoes and start walking!

Day 22 - Walk and Be Well  

Day 23

 

Welcome to Day 23 of Walk and Be Well.

“How do we turn four weeks’ worth of good intentions, focus, and action into a healthier way of life that endures?”

The Rev. Dr. Jacqueline Cameron

You are in the home stretch of this walking program. Now’s the time to consider ways to keep yourself on the wellness track. When setting goals for holistic health, it's best to leverage your efforts by keeping those goals SMART. Today the Rev. Dr. Jacqueline Cameron and the Rev. Renée Miller talk about endurance and using SMART goals to set ourselves up for successful long-term wellness practices.

So lace up your shoes and start walking!

Day 23 - Walk and Be Well  

Day 24

 

Welcome to Day 24 of Walk and Be Well.

 “Today, I want to address yet another area of impact, and it is one that you may not be aware of. Walking also has an impact upon cancer and malignant disease.”

The Rev. Dr. William Watson III

We are not always aware of the good we are doing. That’s certainly true with walking. We are affecting our body at every level including the cellular, and that’s positive news when we are faced with disease. Today, The Rev. Dr. William Watson III and the Rev. Renée Miller discuss the unseen, interior benefits of engaging in healthy practices such as physical exercise and prayer.

So lace up your shoes and start walking!

Day 24 - Walk and Be Well  

Day 25

 

Welcome to Day 25 of Walk and Be Well.

“When meaningful work is well done, we feel accomplished and proud, whether it is a well-tended garden, a balanced budget or following a walking meditation.”

Elizabeth McKay Moosbrugger
Today, the Rev. Renée Miller and Elizabeth McKay Moosbrugger talk about work.  When we engage in meaningful work, whatever its form, we consider the time and effort well spent. The task or activity may require strength and persistence, but good work gives us energy and enthusiasm, and we feel ready to go out and work again.

So lace up your shoes and start walking!

Day 25 - Walk and Be Well  

Day 26

 

Welcome to Day 26 of Walk and Be Well.

“We really feel better after we walk.  Walking releases more of our body’s natural antidepressants, endorphins, which increase our sense of well-being and joy.”

The Rev. Dr. William Watson III

Walking benefits us physically, psychologically and spiritually. It strengthens our bones, builds our muscles, decreases our risk of disease, and improves our outlook. Today, the Rev. Dr. William Watson III offers one of the most compelling reasons for walking. Plus, the Rev. Renée Miller invites us to consider the deep impact of taking a walk with God.

So lace up your shoes and start walking!

Day 26 - Walk and Be Well

Day 27

 

Welcome to Day 27 of Walk and Be Well.

“If you planned to walk five times a week for 30 minutes each walk, but only managed 20 minutes for a day or two per week, this is not the time to quit. It’s time to realize that you actually can make lasting change — because you already have!”

The Rev. Dr. Jacqueline Cameron
Small steps. They may seem inconsequential, but think of the first small step a baby takes. That initial halting step changes a child’s whole identity from infant to toddler. And the steps you’re taking toward greater health and well-being are changing who you are as well.

So lace up your shoes and start walking!

Day 27 - Walk and Be Well  

Day 28

 

Welcome to Day 28 of Walk and Be Well.

“The triple habit of looking back, looking around, and looking ahead seems like a good one to cultivate for the sake of physical health.”

The Rev. Dr. Jacqueline Cameron
28 days. Four weeks. Nearly a month out of your year. That type of commitment to your health makes a difference.

 

Today, the Rev. Dr. Jacqueline Cameron and the Rev. Renée Miller invite you to see your life in three dimensions — “looking back, looking around and looking forward” — to claim the changes that you’ve made, relish your experience, and set your sights on a healthy future.

So lace up your shoes and start walking!

Day 28 - Walk and Be Well  

Walk and Be Well Conclusion

Conclusion - Walk and Be Well  

In his Walk and Be Well reflection of a few days ago, the Rev. Dr. William Watson III quoted the words of the Danish philosopher Søren Kierkegaard: “Above all, do not lose your desire to walk. Every day, I walk myself into a state of well-being…” 

For the past 28 days, you have been doing the same. With Bill Watson, the Rev. Renée Miller, the Rev. Dr. Jackie Cameron, and Elizabeth McKay Moosbrugger as your companions, you have trodden a path toward wellness.

Some days may have been easier than others. But now is not the time to slow down. You are a walker and can keep pace with whatever walking goals you set for the future.

Remember, there are resources available to help you stay on track.

Walking with a group of friends or an exercise partner can make the experience more fun, and a buddy or coach can support your goals and help hold you accountable.

Congratulations on completing this 28-day walking program. You have accomplished a significant goal, and it is time for a victory lap. After that – keep walking!

Music by Fran McKendree.

Read more about the Walk and Be Well contributors.

For more information about walking, click here.

Podcast FAQs

Walk and Be Well podcasts are created using MP3 format, which works with most media players and devices, including mobile devices.

To listen to a podcast

If you are using your phone (iPhone or Android) or tablet, clicking on the “Listen Now” link in the email or the play button on the web page will automatically launch the player on your device. The podcast should begin automatically.

If you are listening on your PC or Mac, clicking on the “Listen Now” link in the email or the play button on the web page will open a new window in your browser and begin to play the podcast. (Please note that your screen may be black with a play bar in the center.)

If you get a message that the podcast cannot play, or that you need to install a media player, you will need to download a media player to your computer.  The most commonly used players are:

You can try accessing the podcast from a different browser to see if the browser has a default player (Chrome) or has the player plug-in already installed.

To download a podcast

Apple iOS devices (iPhone, iPad, iPod)

  1. Go to Walk and Be Well Podcasts.
  2. Click on the download link for the podcast you want.
  3. The downloaded podcast will be in your Downloads folder (under Documents).
  4. Open iTunes.
  5. From the File menu, choose one of the following choices:
  • For Mac – Add to Library
  • For Windows (PC) – Add to Library/Add Folder to Library.
  1. Select the downloaded podcast and import it.
  2. Sync iTunes to your iPod or iPhone to play the file.

Android devices

  1. Go to Walk and Be Well Podcasts.
  2. Click on the download link for the podcast you want.
  3. The downloaded podcast will be in your Downloads folder (under Documents).
  4. Connect your phone to your computer using a USB cable. 
  5. Select Mass Storage from the prompt.
  6. Drag the podcast from your Download folder to the Android icon on your desktop, which will copy your podcast to your device.
  7. The podcast can be accessed using your device’s media player.



This material is for informational purposes only and is not intended to be professional medical advice or treatment. Always seek the advice of a healthcare professional with any questions about personal healthcare status and prior to making changes in approaches to diet and exercise. This material is not a guarantee of coverage under any Episcopal Church Medical Trust (Medical Trust) health plan. Unless otherwise noted, websites referenced herein that are outside the www.cpg.org domain are not associated with the Medical Trust and its affiliates (collectively, the Church Pension Group) and the Church Pension Group is not responsible for the content of any such website.




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It Works!


“I was already in the habit of walking most days and that routine did not change, but I enjoyed the extra incentive and support!"

"This experience was a blessing and a gift."

"It was a very helpful and uplifting experience... A real positive viewpoint..."

"I was even more motivated to walk even on the days I was feeling exhausted from a full day of work."