Walking is one of the best cardiovascular exercises that can be done by both men and women of all ages. To figure out just how well you are doing the following chart will help you. You will need a watch that can tell minutes and seconds and a place where you can walk one mile. Before you start the test, make sure you warm up and stretch for at least five minutes paying special attention to your calves, hamstrings and quadriceps. Walk the mile at a brisk pace without running and compare your time to the chart below. All times are in minutes and seconds.
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Women |
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| Age | 20-29 | 30-39 | 40-49 | 50-59 | 60-69 | 70-79 |
| Time | ||||||
| Excellent | less than 11:54 | less than 12:24 | less than 12:54 | less than 13:24 | less than 14:06 | less than 15:06 |
| Good | 13:12-14:06 | 13:42-14:36 | 14:12-15:06 | 14:42-15:36 | 15:06-16:18 | 18:18-20:00 |
| Average | 14:07-15:06 | 14:37-16:00 | 15:07-16:06 | 15:37-17:00 | 16:19-17:30 | 20:01-21:48 |
| Fair | 15:07-16:30 | 16:01-17:06 | 16:07-17:30 | 17:01-18:06 | 17:31-19:12 | 21:49-24:06 |
| Poor | greater than 16:30 | greater than 17:06 | greater than 17:30 | greater than 18:06 | greater than 19:12 | greater than 24:06 |
|
Men |
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| Age | 20-29 | 30-39 | 40-49 | 50-59 | 60-69 | 70-79 |
| Time | ||||||
| Excellent | less than 11:54 | less than 12:24 | less than 12:54 | less than 13:24 | less than 14:06 | less than 15:06 |
| Good | 11:54-13:00 | 12:24-13:30 | 12:54-14:00 | 13:24-14:24 | 14:06-15:12 | 15:06-15:48 |
| Average | 13:01-13:42 | 13:31-14:12 | 14:01-14:42 | 15:13-16:18 | 16:19-17:30 | 15:49-18:48 |
| Fair | 13:43-14:30 | 14:13-15:00 | 14:43-15:30 | 15:13-16:30 | 16:19-17:18 | 18:49-20:18 |
| Poor | greater than 14:30 | greater than 15:00 | greater than 15:30 | greater than 16:30 | greater than 17:18 | greater than 20:18 |
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