Time (Minutes)

What to do

Speed estimate (MPH)

0 - 2

Walk at an easy pace

3.0

2 - 4

Walk briskly

3.6 - 4.5

4 - 6

Turn left, bend knees slightly, and quickly step to the right with right foot then bring left foot towards it. Continue for one minute, then repeat in opposite direction

3.5 - 3.7

6 - 8

Walk backwards grasping rails for balance if needed

3.5 - 3.7

8 - 26

Jog

5.7 - 6.7

26 - 30

Walk at an easy pace

3.0