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How long does it take to walk a mile on treadmill? [It Depends On 10 Little-Known Factors]

Walking is a wonderful exercise for everyone of all ages. A simple walk can help prevent or reduce failing physical function that usually accompanies seniors. The exercise is natural, varies between individuals and most precious, it is easy to do, and you can walk almost anywhere.

If you don’t want to displace yourself from home, walking on a treadmill is ideal, comfortable and friendly than walking one pavement, country roads or into the jungle.

But how fast can you walk a mile on a treadmill? How long does it take to walk a mile on treadmill? Keep reading. We will provide answers to these questions, even if you walk up to 10 miles.

So let us go talk about how long to walk on a treadmill, if you aim to cover 1 mile, 2 miles, 3 miles, 5 miles (10000 steps)and more.

 

How long does it take to walk a mile on a treadmill?

how long to walk on treadmill up to 10 miles - how long does it take to walk a mile on treadmill if you are moving at 1mph

Walking speed or gait velocity is a fundamental measure of how fast a person walks on a surface. Speed or velocity actually defines a person’s basic walking ability.

In other words, walking speed is the time you take to traverse a certain distance, be it on a pavement or on a treadmill. People call it velocity, but when we consider walking on a treadmill in the forward direction, there is no difference between speed and velocity again.

The time spent walking miles on a treadmill depends solely on how fast the person walks (walking speed, step count rate or cadence). Active treadmill users walk at a slightly faster pace than beginners. They would complete 2 miles’ distance on their home treadmill, in a shorter period than a beginner.

If you set treadmills to the same walking speed, no two individuals will walk a treadmill distance of 3 miles at the same time. The time to walk just a mile on a treadmill depends on the walking peace, which also depends on a number of factors.

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How long does it take to walk a mile on treadmill?

How many minutes is 1 mile on a treadmill? If you’re an experienced treadmill runner, can walk pretty fast at 5mph, you will cover a distance of one mile on a treadmill, in not more than 15 minutes. Surprised? If you do, then how fast can you go if you walk 1 mile on a treadmill at 5mph? If you walk at 5 mph on a zero-incline (0%) treadmill, you can log a mile in about 12 minutes.

 

How long does it take to walk 2 miles on a treadmill

How long does it take to walk 2 miles on a treadmill? The average time frame to walk 2 miles, if your treadmill speed is set to just 3miles per hour (mph) is 40 minutes. Usually, it takes about 25-30 minutes to walk 2 miles on a treadmill if you walk at a treadmill speed of 4 – 5mph. The time it takes to walk 2 miles on a treadmill would actually depend on your health, fitness level and other factors.

 

How long does it take to walk 3 miles on treadmill?

How long does it take to walk 3 miles on a treadmill? At a moderate walking pace (2.5 mph to 4.0 mph) on a treadmill, you will take about 45 minutes to an hour (60 minutes) to finish 3 miles distance on a treadmill. Other factors like your weight, max heart rate, muscle strength, can affect your waking pace.

 

How long does it take to walk 5 miles on a treadmill?

How long do you have to walk on a treadmill to walk 5 miles? To walk five miles, the time depends on how fast you are walking briskly at  3mph to 4mph (miles per hour) on a treadmill, means you will spend about 15-20 minutes to cover a mile. So, about 1 hour 40 minutes is the time to walk 5 miles on a treadmill.

 

How long does it take to walk 5k on a treadmill

How long does it take to walk 5k on a treadmill? With a walking pace of  3mph, you can cover a 5km (3.1 miles) in 45 minutes. A slower walker can walk 5 kilometers on a treadmill in at least 1 hour. The time will be greater than this if he is an older adult, has weak muscles, joint pains, and poor overall health.

 

How long does it take to walk 10 miles on treadmill at home?

Time to walk 10 miles on a treadmill is between 3 hours, 30 minutes to 4 hours for someone walking leisurely at 3mph. The time depends on many factors like length of your stride. If you can’t walk much, then strolling at a really slow pace of 2 miles per hour will let you finish 10 miles in 5 hours. Avid runners can walk pretty fast, so at a brisk pace of 4mph, they can complete the 10 miles in just 2 hours 30 minutes.

 

how long does it take to walk 10km on treadmill?

You can cover 10k in 90 minutes to 2 hours, walking on a treadmill. 10km is about 6.2 miles. A person with lower fitness level who walks at approx 3 mph can cover 6.2 miles (10K) in at least 2 hours. Considering he is walking at a brisk speed of 4mph, he can finish 10 kilometers on a treadmill in 90 minutes. Marathon runners can take less than an hour to complete the 6.2 miles (10 kilometers) walking.

 

Factors that determine time to walk on a treadmill.

The fundamental truth remains. If you exercise at a fast walking velocity on a treadmill, you will cover a 5 miles in a shorter period than working out at a slower walking speed. Normal walking speed for an adult ranges from 1.0 to 1.6 meters.

The number of miles on a treadmill depends largely on your walking speed. So how fast you can walk a mile, 3 miles or 5 miles depends on a number of factors, including:

1. Age–young or old

Age cannot be ignored when considering how long it takes to walk a mile on treadmills. Let us look at age-related changes in the speed of walking on a treadmill.

An 80-year-old elder walks slowly than a 60-yr old person and more slowly than a 40-year adult. This is because muscle mass and knee extension strength decreases as men and women grow older.

One research had focused on neuromuscular slowing due to aging, and found that before 62 years, adults have about 1-2% per decade decline in normal walking speed. After 63 years, both men and women show a 12-16% per decade decrease in normal walking speed.

So, when it comes to treadmill walking exercises, active elderly people have significantly slower walking speed than a younger adult at all paces. So we expect a senior to spend more hours walking a mile on a treadmill than a young athlete.

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2. Health status

Can you guess how long to walk on a treadmill if you have bad health? In other ways, is walking speed related to overall health? Treadmill walking speed is a critical indicator of your overall health status. Your walking pace on a treadmill belt can predict life expectancy than your age or gender.

A lot of physiological changes can negatively impact how much time you take to run or jog a mile on a treadmill. People with arthritic knees or legs, and other bad joint mobility issues would normally make a snail-walk and may spend several hours to a full day walking a single mile of the treadmill.

Also, people of good muscle strength, neural control, sensory function, cognitive status, including pulse rate, respiratory rate, blood pressure level, and normal body temperature have a perfect overall health. A healthy person can walk more miles quickly on a treadmill than someone with poor health.

How long it takes to walk a mile on a treadmill is greatly dependent on the person’s physiological capacity because it has substantial effects on physical performance [report].

Poor physical performance can also be due to increased risk of disability and reduced survival. Besides, spinal cord injury can affect human locomotion, and that includes how much distance walked or how much time spent walking on a treadmill.

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3. Gender/Sex

Gender is one of the little-known determinant of how long it takes to walk, say 5 miles on a treadmill. Women and men will walk at different pace and cover a mile at different times.

How fast a woman or man can walk is a powerful indicator of overall health. We have seen that road and treadmill walking speed significantly drop as you age out. But sex really makes a big difference.

Several studies have demonstrated that men walk faster than women, even at advanced ages. The treadmill walking speed is almost similar when a girl or a boy is in the 20s. The walking speed may not differ widely until they are in their 60s when the walking speed begins to decrease like 10-20% per decade.

Why do males walk faster than females on treadmills then? On average, mid-life to older adults males, walk on treadmills faster than their female counterparts due to taller heights, longer strides, longer limbs and more muscle strength.

Since men tend to walk faster than women, they will travel many miles on a treadmill than women in one hour. Also, male athletes can walk 4 miles faster than female athletes.

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4. Leg Muscles Strength

It cannot be any surprise that the time to walk a mile on a treadmill is, mostly, dependent on your muscle strength.

Muscle strength, especially in your lower body and hip flexors, is the measured by the voluntary force produced during isometric contractions of your legs. Survey has been done determine the relationship between muscle strength and the walking speed for people who suffered stroke.

Although there is little variability across individual muscle groups, the muscle strength of legs makes a huge difference how fast or far an individual walk. If your limbs are disabled, the muscles strength is greatly limited and walking speed can be severely affected.

It is for this reason that a physical therapist might want to strengthen the leg of an individual who has mobility problems. Frequent outdoor and indoor treadmill walking, jogging and running can build overall strength into a weak and slow-to-walk limbs.

Quantifying the gait speed over a shorter distance, or short treadmill walking steps can help to tell the overall muscle strength in one’s leg.

Besides, treadmill walk is a simulation of normal everyday walks. The faster you walk on a treadmill’s running surface, the shorter the time you take to traverse a 10 meters road, at your normal or usual pace.

Looking at the correlation between muscle strength (lower limb muscular force) and walking speed. If you’ve got more muscle strength, you can make easy leg lifting and walk 3 miles on a treadmill faster than someone with weak limbs.

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5. Height/Step length/Stride length

How long it takes to walk, say 5k miles on a treadmill, largely depends on your step length or stride length. If you don’t know your accurate step length, check one of our articles on how to measure step length.

Stride length, step length, hip extension all affect the faster walking speeds. Someone with longer strides has better locomotor outcomes than individuals with short strides.

People have variable characteristic walking patterns, including slow walking speed, shorter step length, slow leg lifting, reduced arm swing and more. But for the same number of step counts, an individual with shorter stride length will walk a few miles than someone with longer strides.

How does stride length affect steps? For the same amount of distance, individuals with a shorter stride length walk higher number of steps than tall people with longer stride lengths. Research has shown that most elders who experienced falls had shorter stride lengths and large fluctuation in their walking pace and walking speed.

Short step length great effect how many miles one can walk on a treadmill, as on a pavement, in one hour or in a minute. Reports also suggest that a certain step length is required to walk 1.0 m/s. People who walk slower than 1.0 m/s are at high risk of leg injury[1] when walking on a treadmill, or road.

Much like pounding on a treadmill at walking speed, there are streets you can’t cross within the programmed traffic pause period if you have shorter strides with a normal walking speed of less than 1.0 m/s. Remember that stride length depends on height, aging, leg muscle strength, and fitness level.

How long should your stride be when walking? But according to the University of Iowa, the walking step length for an average person is about 2.5 feet (approx. 30 inches), while the average stride length is approximately 5 feet (around 60 inches).

There is absolutely no threshold step length that will maintain exactly a 1.0 m/s walking speed [2]. This length significantly could improve the construction of physical therapy exercise like treadmills.

So, if you have shorter step length and can only walk slower than 1m/s, you would take much more long time to cover a mile on a treadmill than long stride person walking over 1m/s.

Related: Is treadmill good for weight loss?

 

6. Diet/calories/energy

Does walking consume energy? Yes, walking is a muscular action, which requires energy. Whether walking at a faster or slower speed, the exercise will require energy, which is provided by your body from calorie burn.

The more calorie-rich food you consume before walking, the more energy it would supply your muscles while you’re walking. Energy is very important when gauging your walking and running pace and how many miles you covered.

Starving leg muscles would surely get tired of walking. This alone can cause you to take a long time walking a single mile on a treadmill. If you are going to cover a mile in less than an hour, walking at a normal pace, you got to be more energetic.

Does walking faster burn more calories? Walking faster helps to boost calorie burn. If you got a body mass around 64 kg and you walk 5.63 km/hr speed on a treadmill, you can burn approximately 4.6 Calories every minute. That means an hour of treadmill walk will burn close to 276 calories.

In the same way, a 150-lb woman walking slowly on a treadmill at 2.0 mph will burn around 70 calories per half hour. Consider that she walks swiftly at a moderately brisk pace of 3.5 mph she will burns 130-140 calories taking the same time.

But does it take more energy to walk a mile or run a mile? Normally, running a mile on a treadmill can burn roughly 25 percent more calories than walking a mile on the apartment treadmill. Also, running a for 30 minutes burns approximately 2 – 2.5 times more calories than walking for 30 minutes.

Walking faster instantly boosts calorie burn. For weight loss, you’ll need to do more than stroll. For example, a 150-lb woman walking slowly at 2.0 mph burns approximately 72 calories per half hour. If she picks the pace up to 3.5 mph (a moderately brisk pace), she burns 136 calories for the same time.

More energetic leg muscles will burn more calories and walk swiftly than energy-starving muscles. If you are going to walk a 5 miles faster, consume calorie-rich food, or take a calorie-rich drink or diets before your treadmill walking exercise.

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7. Overall body weight

How long it takes to walk, say, 2 miles on a treadmill undeniably depends on your overall body weight – body fat percentage.

Excess weight is the result of metabolism rate and excess body fat percentage. You will normally see that oversized or heavy people have bigger waist circumference and lift legs slowly when walking.

Many sturdies have examined length, and cadence varies between obese, overweight and slim people. It was found that obese individuals take shorter strides than on-obese. Another researcher found that obese people take wider strides as a walk at slower speeds and normal-weight individuals.

But why do heavy people walk slower or have slower cadence on a treadmill? It is pretty hard to walk if you are obese due to the excess body fat percentage.

The slower cadence or few number of steps per minute of overweight people walking on a treadmill is due to problems of balance, body control and excessive fat load on their legs.

Lean people have less body mass, so they got so little restriction on movement than heavy people. That’s why skinny people walk faster and cover longer miles on a treadmill in a shorter time.

How fast should an obese person walk a mile on a treadmill?

If the focus is to walk for perfect health, 3 miles per hour or 120 steps per minute (cadence) is just the right treadmill speed. If the walking activity is to lose weight, increasing to a brisk pace of 4 miles (135 steps or more per minutes) will burn more fat.

Overweight people have restricted range of movement than lean persons. They also walk slowly, making few steps per minute (slow cadence), shorter and wider strides. The result is they will take longer time traveling a distance about a mile on the treadmill.

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8. Heart beat : Does heart rate affect your walking speed?

How long it takes to walk 10 miles, for example, on a treadmill, also depends on your heart capacity. Your overall health determines your level of cardiovascular endurance during aerobic workouts. Heart rate is key to doing exercises, even the most basic walking, which is aerobic.

If you’re doing brisk walking to cover several miles on a treadmill, your target heart rate determines your treadmill walking pace. For most adults, a safe target heart rate is somewhere between 50-80 percent of the maximum heart rate, according to the American heart Association (AHA).

Here is it, your maximum heart rate is the difference between 220 beats per minute (bpm) and your age in years. So, a 50-year-old adult man has a target heart rate of 220–50 = 170 bpm. Walking at your target heart rate number helps to improve your cardiovascular fitness. Unfortunately, it gets smaller as you grow older.

If you want to get the most out of your treadmill walking workout, exercise within 50-80% of your target heart rate. There is no doubt that accelerated walking increases heart rate and decelerated walks reduces heart beat. If you doubt, wear a heart rate monitor watch when walking..

If you maintain your target heart rate at 60%, you are likely to do moderate-intensity walking exercise on a treadmill at a high speed than someone with a target heart rate of just 50%. That will make you walk several miles in a short period.

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9. Treadmill incline level(uphill, downhill or flat walking)

How long it takes to walk 4 miles on a treadmill depends on your treadmill incline. Treadmill incline walking workout, like running, or jogging, helps in building endurance. Increases calorie burning, boost heart rate, improves aerobic capacity and increases leg muscle activation and strength.

An incline makes a treadmill walker to experience a more challenging walking workout, like climbing uphill in the outdoor. The undeniable truth is that, moving uphill reduces your walking pace, makes you make just a few steps per minute as compared to moving on a flat surface.

A treadmill incline increases your walking intensity than a zero-incline (horizontal) treadmill. For example, it takes longer time to walk a mile on a 10% inclined treadmill deck than a strolling on a home treadmill with an incline set to only 5%.

Some treadmills for walking support both incline and declines. Decline allows you to walk downhill is which is less challenging, than walking uphill on a treadmill. So even a senior walker can easily and quickly walk 2 miles on a decline treadmill than walk a mile on a flat or incline treadmill.

Walking against gravity is the more reason why high incline treadmill exercises burn more fat than flat or low incline machines. Yet the uphill walking on a treadmill prepares you for rigorous outdoor and unfriendly terrains.

Worthy of your attention is that home treadmills have lower incline levels as compared to gym running machines, with inclines of up to 30%. If you are aiming to walk 5k on a treadmill, consider the incline level before buying.

 

10. Your overall fitness level

Your overall fitness level plays is bigger part when considering how long it takes to walk a mile on a treadmill. You can’t just begin treadmill walking workout today and expect to make 500 steps or walk move 4 miles.

The usual recommendation from fitness experts is that beginners should start a treadmill at a very slow walking pace, usually 0.5mph walking speed, then adjust to 1mph. With a high fitness level, you can walk many miles on a treadmill than someone with entry-level.

The reason is pretty simple; when your fitness and confidence level increases, you can walk comfortably. Then, instead of just 0.5mph, you change speed to 1mph and when you can handle it, you can slightly add your pace to say, 1.5mph.

How long it takes to walk 3 miles on a treadmill depends on your fitness level. You may take longer hours to walk a mile the very first day you step on a treadmill. You may cover even 3 miles in a shorter time, on the 10th day of you using a treadmill.

Related: How to choose a treadmill for home use

 

Average time to walk miles on a treadmill

Your walking pace in minutes per mile can greatly help to estimate how much time it takes you to cover a certain distance in miles or a kilometer (km). Your treadmill console cal read how fast you are walking, jogging or running in miles per hour (mph), but they don’t tell your minutes-per-mile pace.

Whether in hours, minutes, or days, let us check how long should you walk on a treadmill to cover a distance of at least a mile. It does not matter whether your fitness goal is to lose weight or not, it does not matter if you are a beginner or experienced treadmill user.

 

Walking on a Treadmill Versus Outdoors

You can cover a mile on a treadmill walking machine in less than 15 minutes. But you are going to take much longer time if you are simply walking outdoors. This is because the challenges of wind resistance, nature of pavement, road or terrain might walk negatively against you in the outdoors.

The strategy to simulate the outdoor experience effectively is to set your treadmill to at least a 1% incline level and walk at a much higher speed, say 5mph. Considering the 5mph in the outdoors, you can likely, depending on the terrain, and your footwear, finish a 5k or a 3.1 miles distance in about 50 minutes.

 

Is brisk walking good?

If you want the easiest cardio workout, so brisk walking every day. Brisk walk is just a form of fast-pace walk, slightly above your normal strolling, walking speed.

With brisk walking, if your normal cadence is 40 steps per minute, if you are making over 40 steps every minute, you are doing brisk walk.

The advantage is that brisk walking on a treadmill is enough to give you a sweat induce exercise to keep your cardiovascular system active and strong, but not challenging enough to kill your heart.

Here are some benefits of brisk walking

1)A brisk walk on a treadmill or outdoor can burn you more fat, improve weight loss, get slim waistline and stay in active shape. How many calories you burn doing slightly slow speed or brisk walking depends on your overall weight, age, sex, amount of lean muscles, and the time you take to walk.

2) Brisk walk is enough aerobic exercise to boost your mood.

3) Up to 3-5 days of regular brisk walking on a home treadmill can make you improve your cardiovascular health. Cardio walking exercises can lower your bad cholesterol level without medication. AHA recommends 150 minutes of moderate intensity exercise each week. So you can set a goal to walk briskly for 30 minutes a day.

4) Walking alone at a slightly faster speed can lower your blood pressure without high blood pressure medications.

5) Further more, treadmill and outdoor walking can also lower your blood sugar levels, and increase your insulin sensitivity. Everyday walking is enough to prevent diabetes, and maintain healthy weight(BMI).

 

How far is 30 minutes on a treadmill?

AT a brisk pace sprinting, you can walk up to 2 miles on a treadmill in 30 minutes. At a higher pace, you can cover the distance of 2 miles in less than 30 minutes. Of course, the opposite is that slow speed walking can cause you to walk 2.5 miles in that same 30 minutes.

In terms of number of steps, 2 miles can be close to 4000 steps for an average height person. To verify, you can track your steps in 30 minute with a pedometer or step counter watch and get roughly 2000 steps per half-hour(66 steps per minutes).

Depending on your lifestyle, age, and weight, making steps continuously for 30 minutes can be a lot of hard work. Walking up to 4000 steps may not be a realistic goal for some people, even in 60minutes.

The point is, don’t make more than 30 minute brisk walk on a treadmill if you can’t. That amount of time is enough to enjoy all the benefits of cardiovascular exercises for essential health.

How many steps are in 30 minutes on a treadmill?

The number of steps largely depends on your cadence (steps per minute) or your walking speed to be clear. If you are going to walk on a treadmill at 3mph, you can make 3000 steps in half an hour. At 6 mph, you are jogging or probably running, and that means 6,000 steps in 30 minutes.

Now, if you slightly increase speed to 3.5 mph, and walking about 2000 steps per mile, this is equivalent to 3.5mph x 2000 = 7,000 steps every hour. When you consider walking for half an hour, you are going to make 3500 steps walking on a treadmill for 30 minutes.

How many steps should there be within one hour on treadmill? Multiply these numbers above by 2 and you get number of walking steps on a treadmill, in 60 minute (1 hour).

If these estimates are confusing to you, always wear your Fitbit watch when walking or running outdoor on treadmill. Regular use of Fitbit fitness watches will make you discover on average, how fast you’re going and how many steps you are making each minute.

Remember, your strides may be different from mine, and we can’t record exact same number.

Benefits of walking on a treadmill for 30 minutes

Walking outdoor or on a treadmill every day for 30 minutes has a good number of benefits. Some advantages of 30-minute treadmill walking workout include:

  • Improved cardiovascular endurance
  • Lowers risk of high blood and diabetes
  • Burns more fat to maintain an active body weight and shape

If you think you get more benefits, if you walk 45 minutes to 1 hour on a treadmill every day, you might be intelligently making a mistake. You’ll have little to no extra benefits of exercising on a treadmill for more than thirty minutes each day.

 

Wrap Up + FAQs

 

How many steps are in 30 minutes on a treadmill?

The number of steps largely depends on your cadence (steps per minute) or your walking speed to be clear. If you are going to walk on a treadmill at 3mph, you can make 3000 steps in half an hour. At 6 mph, you are jogging or probably running, and that means 6,000 steps in 30 minutes.

Now, if you slightly increase speed to 3.5 mph, and walking about 2000 steps per mile, this is equivalent to 3.5mph x 2000 = 7,000 steps every hour. When you consider walking for half an hour, you are going to make 3500 steps walking on a treadmill for 30 minutes.

How many steps should there be within one hour on treadmill? Multiply these numbers above by 2 and you get number of walking steps on a treadmill, in 60 minute (1 hour).

If these estimates are confusing to you, always wear your Fitbit watch when walking or running outdoor on treadmill. Regular use of Fitbit fitness watches will make you discover on average, how fast you’re going and how many steps you are making each minute.

Remember, your strides may be different from mine, and we can’t record exact same number.

 

How much time and speed is required on a treadmill to walk 10,000 steps?

If you can walk 10,000 steps in a day, that  is around 5 miles ( about 7.5km) distance walked in one day. This step count to miles is fairly accurate estimate. However, 10k steps on a treadmill is not a very easy number to achieve, but with training, you can log in this number with ease.

If you have use fitness trackers before, you might have noticed that on average, a leisurely walking speed on treadmill is around 2.5 mph (miles per hour).

The usual time to run or walk on a treadmill for essential health is 30 minutes according to AHA. If you have the capacity to walk at that leisure pace for up to 2 hours, you will cover 5 miles.

Depending on your fitness level, this time, and distance will be different. Person with a moderate fitness levels, or someone who has walked say 1hour+ everyday, are  likely to walk continuously for 2 hours on a treadmill.

Such people with average walking experience can take less time, around 1 hour 40 minutes or less to do 5 miles slow walking on a walking machine.

 

What is a good walking pace for my age?

Average walking speed by age

AgeMeters/secondMiles/hour
20 to 291.34 to 1.363.0 to 3.04
30 to 391.34 to 1.433.0 to 3.2
40 to 491.39 to 1.433.11 to 3.2
50 to 591.31 to 1.432.93 to 3.2
60 to 691.24 to 1.342.77 to 3.0
70 to 791.13 to 1.262.53 to 2.82
80 to 89.94 to .972.10 to 2.17

 

Average walking speed by gender

AgeSexMeters/secondMiles/hour
20 to 29Male1.363.04
Female1.343.0
30 to 39Male1.433.2
Female1.343.0
40 to 49Male1.433.2
Female1.393.11
50 to 59Male1.433.2
Female1.312.93
60 to 69Male1.343.0
Female1.242.77
70 to 79Male1.262.82
Female1.132.53
80 to 89Male0.972.17
Female0.942.10

 

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