The test

The test is to see how many laps can you walk, shuffle, jog or run between two lines 20m apart.

The 20m run test of aerobic fitness is a reliable and valid test of how aerobically fit you are. The more laps you can complete the more aerobically fit you are.

The test also provides participants with a good idea of the status if their metabolic health.

It's a discriminating test; which means that there is a wide spread of scores and participants can get a very good idea of their level of aerobic fitness, from poor, to good and to excellent.

This is a test should be included in all medical assessments of metabolic function, particularly for people with type 2 diabetes and high blood pressure - and who are over weight. It should also be a diagnostic tool of the metabolic health of people with mental health issues.

The 20m run test can be done by anyone at any time.

There is no need for any special equipment. Simply mark out a 20 metre distance and start moving at a pace which you believe you can sustain for 5 minutes.

You can get a friend to time you, letting you know when every  30 seconds the amount of elapsed time.

With a little experience you'll be able to pace yourself and reach certain targets each 30 seconds.

A lot of people have an inflated idea of their level of aerobic fitness. They don’t realize how much it’s declined over the years. They start off like bulls running out of gates. Inevitably they slow down.

One of the greatest of all middle-distance runners, Ron Clarke said, ‘Most people can run as fast as I can, they just slow down quicker’.

Another thing about the test is that it is very weight sensitive. Imagine the effort it takes to stop and turn around at the end of each lap and then get up to speed if you weight an extra 20Kg? The corollary is that if you start losing weight you can expect an immediate improvement in the number of laps you can run.

If you're not in great shape, don't start off too fast. (Try for 7 laps per minute for the first minute and then judge your pace from there.) It may take you a few goes at it to learn what your consistent pace is.

If you find you get too tired, slow down, or walk, but continue going for the full five minutes.

Make sure at least one foot steps over the end line on each lap The further you go the fitter you are.

7 Salvado Place, Stirling (Canberra) ACT 2611 Australia