Fitness From Walking

The Cooper Institute for Aerobics Research recommends the following:

Minimum Dose for Moderate Fitness

Women:

• Walk 2 miles in 30 min or less 3 days a week or
  walk 2 miles in 30-40 min 5-6 days a week.

Men:

• Walk 2 miles in 27 min or less at least 3 days a week or
  walk 2 miles in 30-40 min 6-7 days a week.

Minimum Dose for High Fitness

Women:

• Walk 2 miles in 30 min 5-6 days a week or
  run 2 miles in 20-24 min 4 days a week.

Men:

• Walk 2.5 miles in 38 min 6-7 days a week or
  run 2 miles in 20 min or less 4-5 days a week.

from: Getting In Shape © 2002
by Shelter Publications, Inc., Bolinas, CA