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Benefits of Stretching
How to Stretch
Ergonomics
Online Stretches
Hand, Wrist and
Forearm Stretches
Copy Machine Stretches
Online RSI Resources
Stretching Software:
StretchWare
Stretching Books
And Materials
Stretching cover
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How to Lift
Office Exercises
On-the-Job Program
The Busy Day
Weightlifting to
Lose Weight
Stories from Bill Pearl
Weightlifting Books
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Quick Walks
How to Walk
Fitness from Walking
Calories Burned Walking
Moderate Exercise
Exercise in the Office
Exercise Needn't Hurt!
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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

 
  1. Stretching for flexibility 
  1. Lifting for strength 
  1. Moving for stronger heart and lungs and better circulation
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