Step Conversion Chart Your pedometer works whenever you are taking steps. For those times when you choose an activity other than walking, check the chart below to determine the activity’s equivalent number of steps. Simply multiply the number of times you did the activity by the number of steps indicated on the chart. For example, 30 minutes of mopping equals 2550 steps. (30 minutes x 85). If your activity is not listed below, find the one(s) most similar to it on the list and estimate the activity’s step value. You can also estimate steps by knowing that 2,000 steps equals one mile. Physical Activity Steps per minute Physical Activity Steps per minute Aerobics, high intensity Aerobics, low intensity Aerobics, step Badminton, game Badminton, recreational Basketball, game Basketball, recreational Bowling Boxing, competitive, in a ring Boxing, non-competitive Canoeing, leisurely (2.5 mph) Cycling, 10 mph Cycling, 15 mph Cycling, 20 mph Cycling, 5 mph Dancing, fast Dancing, slow Dancing, socially (rock, disco, etc) Elliptical trainer, fast Elliptical trainer, medium Firewood, carrying Firewood, chopping Firewood, sawing with handsaw Firewood, stacking Gardening, heavy Gardening, hoeing, moderate Gardening, weeding, (seated/kneeling) Golfing, walking, no cart Golfing, with a cart Handball, competitive Handball, recreational Hiking Hiking, 10 lb load Hiking, 30 lb load Horseback riding, leisurely Horseback riding, trotting Housework, general, vacuuming Housework, mopping floors Housework, scrubbing the floor 190 115 145 150 98 220 130 55 213 131 70 93 160 200 55 175 55 100 270 200 176 300 113 89 155 93 73 Running, 10 mph (6 min/mile) Running 5 mph (12 min/mile) Running, 6 mph (10 min/mile) Running, 8 mph (7.5 min/mile) Scuba diving Shopping for groceries Skiing, cross country, intense Skiing, cross country, moderate Skiing, cross country, slowly Skiing, downhill, slowly Skiing, water Skipping rope, fast Skipping rope, moderate Snowshoeing Snow shoveling Snow shoveling, heavy Soccer, competitive Soccer, recreational Squash Stair climbing machine Stair climbing at 26 stairs/min Stair climbing at 39 stairs/min Stair climbing at 52 stairs/min Stair climbing at 78 stairs/min Stair climbing at 91 stairs/min Stair climbing at 100 stairs/min Swimming, 25 yards/min 350 185 230 305 190 60 330 220 110 130 160 285 167 156 195 278 195 144 205 160 89 133 180 267 309 311 120 100 70 230 142 155 180 235 31 102 90 85 140 Swimming, 50 yards/min Swimming, 75 yards/min Swimming, back stroke at 1 mph Swimming, back stroke at 2 mph Swimming, breast stroke at 1 mph Swimming, breast stroke at 2 mph Swimming, crawl stroke at 1 mph Swimming, crawl stroke at 2 mph Swimming, treading water Tai Chi Tennis, doubles Tennis, singles 225 290 111 196 89 178 91 156 98 8 110 160 Housework, window cleaning In-line skating, leisurely Ice skating, competitive Ice skating, leisurely Judo, competitive Mowing lawn Orienteering Painting (houses, fences, etc) Ping pong Racquetball, competitive Racquetball, recreational Roller skating, moderately Rowing, heavy Rowing, moderately Rowing, leisurely *Adapted from Healthpartners, Inc. 75 84 170 95 185 135 151 80 90 205 138 173 289 150 75 Volleyball, game Volleyball, leisurely Walking in water, leisurely Washing the car Water Aerobics Waxing the car Weight lifting, abdominal only Weight lifting, arms only Weight lifting, back only Weight lifting, legs only Weight lifting, shoulders only Weight lifting, 40 sec btwn sets Weight lifting, 60 sec btwn sets Weight lifting, 90 sec btwn sets yoga 120 70 49 75 100 100 64 42 80 96 69 255 190 125 100 Step Facts Measure your progress by the number of steps you are covering each day. Generally speaking you can count on 2,000 steps equaling one mile.  10,000 steps is considered 5 miles  200 steps is about one city block Want to convert your steps to  9 holes of golf (walking) equal about 8,000 steps miles per hour (MPH)?  Most people will do about 1,200 steps in about 10 minutes How Active Are You? Very Inactive Inactive Moderately Active Active Very Active 2,500 Steps or less per day 2,501 – 5,000 steps per day 5,001 – 7,500 steps per day 7,501 – 10,000 steps per day 10,001 steps or more per day o 120 Steps/min = 3.0 MPH o 130 Steps/min = 3.5 MPH o 140 Steps/min = 4.0 MPH o 150 Steps/min = 4.5 MPH o 155 Steps/min = 5.0 MPH Caloric Estimates for 10,000 Steps Weight 100 – 119 lbs (45 – 54 kg) 120 – 139 lbs (54.5 – 63 kg) 140 – 159 lbs (63.5 – 72 kg) 160 – 179 lbs (72.5 – 81 kg) 180 – 199 lbs (81.5 – 90 kg) 200 – 239 lbs (90.5 – 99 kg) 220 – 239 lbs (99.5 – 108 kg) 240 – 259 lbs (108.5 – 117 kg) 260 – 289 lbs (117.5 – 131 kg) Caloric Cost 420 440 460 480 500 520 540 560 580 * source: http://www.speakwell.com/well/2002_summer/6.shtml