Walking Trick Reveals Your Fitness Level

By Dr. Scott Olson, ND Posted February 6, 2025

We count on doctors to tell us how healthy we are. They take our blood pressure, listen to our hearts, and send us out for blood work to get the answer.

But there’s something else you can do anytime you want to know your fitness level: walk a mile.

That’s right, this simple activity you do every day can be a powerful indicator of your overall health and fitness level, especially as you age.

And the best part? Walking doesn’t require any fancy equipment or a gym membership.

So, how does this DIY fitness test work? Let’s take a look…
It’s true, you can get a good snapshot of your fitness level simply by strapping on your walking shoes and walking a mile. You simply need to time how long it takes.

Here’s what your mile time could tell you…

• Under 15 minutes: Congratulations! You’re in excellent shape for your age.
• 15-20 minutes: You’re doing well, with average to good fitness.
• 20-25 minutes: Your fitness could improve, but you’re still mobile.
• Over 25 minutes: It might be time to focus on increasing your activity level.

Remember, these are general guidelines. What’s most important is how your walking time changes over months and years.

But why is this one-mile walk so telling?

As we age, our walking speed naturally decreases. However, maintaining a brisk walking pace is linked to a lower risk of heart disease, better mobility, and even a longer life.

In fact, some researchers consider walking speed a “sixth vital sign” alongside traditional measures like blood pressure and heart rate.

Here’s how to conduct your own one-mile fitness check:

• Find a flat, one-mile course. This could be at a local track (4 laps = 1 mile) or a measured mile in your neighborhood.
• Warm up with a few minutes of easy walking.
• Start your timer and walk the mile at a brisk but comfortable pace.
• Stop the timer when you finish and record your time.

Here are a few tips to keep in mind…

• Safety first! If you have health concerns, check with your doctor before trying this test.
• Don’t push yourself too hard. This isn’t a race but about assessing your fitness level.
• Repeat the test every few months to track your progress.
• Don’t get discouraged if your time is slower that you’d like. Use it as motivation to gradually increase your daily activity.

Want to improve your time? No problem—here are a few ways to help you do that…

• Start a daily walking routine, gradually increasing your distance and pace.
• Try interval training: alternate between one minute of faster walking and two minutes at your normal pace.
• Work on your leg strength with simple exercises like chair stands or calf raises.
• Stay hydrated and maintain a balanced diet to fuel your walks.

Remember, fitness isn’t just about how fast you can walk a mile. It’s about maintaining your health, independence, and quality of life as you age.

So, go ahead and lace up those walking shoes and give this simple fitness check a try.

P.S.  Are fitness watches WORTH the expense?

Written By Dr. Scott Olson, ND

Nearly 25 years ago, failed mainstream medical treatments left Dr. Olson in constant pain – and his health in ruins. And that’s when he did something REVOLUTIONARY. He began his career in medicine – and dedicated his life to uncovering the true, underlying causes of disease.
Through his innovative medical practices in Tennessee and Colorado, Dr. Olson has helped cure countless seniors from across America of arthritis… heart disease… diabetes… and even cancer. All without risky prescription drugs or painful surgeries.

View More By Dr. Scott Olson, ND