1. Find a local one-mile course. It could be 4 laps around a school track, or a path around your neighborhood. You can plot this using your car’s odometer, or online at walkjogrun.net. Or you can participate in a local race or fundraiser which is What’s Your Mile? qualified. Avoid conducting the test on a treadmill.
    
2. Walk one mile as fast as possible at a steady pace. If you experience any discomfort, stop immediately and seek medical attention. Record the time below. You must not run or jog during this test. One foot must be in contact with the ground at all times. If you take the timed-walk with friends, avoiding conversation and walk at your pace so you can achieve the best possible time. This is a test!
    
3. For added precision, record your heart rate as you finish. If you can count your pulse, multiply the beats in 10 seconds by 6 and record the result below. Better still, use a monitoring device. Record the following information to calculate your risk of premature death.

	Time:
	Minutes:
	Seconds:
	Heart Rate:
	Weight in Pounds:
	Age in Years:
	Sex:	Female Male
	See Your Resluts

The following information and health recommendations are based on a composite of the research articles cited in the appendices. Any individual contemplating any enhanced physical activity based on the following information should confirm with their physician that they are fit for the activities contemplated, particularly if there exists a preexisting medical condition.