If you walk or run 20 minutes most days of the week, you should be testing once every 6 weeks to check improvement of heart and lung function.
All you need is a track or a one mile course and a stopwatch (or stopwatch app). I prefer this over a treadmill, since a treadmill uses momentum with the motor.
*The 1 Mile Test
- Warm up at a slower pace for 1-2 laps (up to 1/2 mile).
- Time yourself for one mile using a stopwatch.
- Walk 1-2 laps to cool down and stretch.
How fast can you finish your mile? You only need to compete with yourself to see how fast you can finish that mile. It is OK to walk, jog, run, or a combination of the three to finish the mile.
Make it a Family Event!
Here’s distances for younger kids:
- Ages 6-7, 1/4 mile
- Ages 8-9, 1/2 mile
Bring the Bikes.
If your kids are not quite at that age, use a stroller or bring the bikes. Set the example and be active!
*Consult your physician before starting any new exercise program.