Naturally, this does not take into account people who have mobility issues, but that can be adapted around.
For this test, and others can work for those with physical disabilities, we ask people to set out for a walk for just one hour. Use a tracking app - most app phones will have something that counts steps and looks at distance - work out how many kilometres you can manage in 60 minutes. If you cannot have something that measures distance on you, find an area that has measured distance - such as a track or a park - and use that.
Good Fitness: 6 to 7 kilometres (but as we have said this is dependent on current health and physical state)
Average: 5 kilometres
Needs Improvement: 4 kilometres or under
What does this prove:
This test is all about you cardiovascular health - the strength of your heart. People with poor cardiovascular health have a higher risk of heart disease and heart attacks.
A study by the University of Sydney found that the quicker your walking pace, thee lower of risk of cardiovascular disease, especially in older age. Those who walk with a brisk pace have a 24% lower chance of death from all causes compared to those who dawdle.
How can I improve?
Don't just walk more - but please do try and do this - but try and increase your pace - as well as your speed intervals.
Set out on a slower paced walk, time yourself to walk as fast as you can for 30 seconds, then slow down for 30 seconds, and repeat this for as long as you can.
If this is too easy, see if you can break into a run for 30 seconds and intersperse that with fast pace walking.
As HMHB said at the beginning, this is nor for everyone as we are not all capable of this kind of exercise. Just remember, something is always better than nothing. Try and build it uo.
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