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One Mile Walking Test

One-Mile Walking Test

The simplest, safest, and least expensive exercise is walking. But how fast should you walk? Research has shown that walking at speeds of 3.5 to 4.5 miles an hour - that's brisk walking, not strolling - produces cardiovascular benefits.

If you are thirty to sixty-nine years old and want to evaluate your general aerobic fitness level, walk one mile as fast as you can and time yourself. Then, compare your results with the following chart.

Category Male (min:sec) Female (min:sec)
Excellent less than 10:12 less than 11:40
Good 10:13 - 11:42 11:41 - 13:08
High Average 11:43 - 13:13 13:09 - 14:36
Low Average 13:14 - 14:44 14:37 - 16:04
Fair 14:45 - 16:23 16:05 - 17:31
Poor more than 16:24 more than 17:32
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Also See:

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  • QuickMedical
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