Step 2: Assess Your Fitness Level

1 Mile Walk Test

The 1 Mile Walk Test is an aerobic fitness test that is a good option for students who are starting a walking program, and for students unable to perform the 1.5 Mile Run Test safely because of low fitness level or injury.

Pre-requisite:

1. Subjects should not attempt this assessment if they have a preexisting condition that affects performance.
2. Men over age 45, women over age 55, and anyone with known risk factors for coronary heart disease need medical clearance from a doctor before performing this assessment.

Equipment:

1. A good pair of running or walking shoes.
2. Wear loose fitting, comfortable clothes.
3. A watch that indicates seconds.
4. A flat one mile course or running track.

Protocol:

1. Do not eat a heavy meal or smoke within 3 hours of the walking assessment.
2. Avoid vigorous activity 24 hours prior to test.
3. Perform a complete warm up. Walk for five minutes at an easy pace and stretch.
4. Walk the mile as briskly as possible.
5. Upon completing the mile, record your time to the closest second.
6. Cool down for 3-5 minutes with a slow walk and stretch. Do not sit or lie down after the assessment.
7. If you experience abnormal changes in blood pressure, dizziness/fainting, irregular heart rhythm, or chest pain stop the test immediately.

“The sum of the whole is this: walk and be happy; walk and be healthy. The best way to lengthen out our days is to walk steadily and with a purpose.”

- Charles Dickens