How to Convert Your Activity Time
from Minutes to Steps
To convert your walking time from minutes to steps, multiply the minutes you walked by 133 steps. For example:
15 minute walk x 133 steps/minute = 1,995 steps (approximately one mile)
For other activities, find the activity that most closely matches yours on the table below and multiply your activity
minutes by the appropriate number in the “Steps per One Minute of Activity” column. For example:
30 minutes gardening x 89 steps/minute = 2,670 steps
Activity
Steps per One
Minute of Activity
Activity
Steps per One
Minute of Activity
Aerobics Class
133
Firewood, stacking
89
Archery
102
Fishing, sitting
56
Badminton, recreational
98
Fishing, walking
111
Baseball
111
Football
189
Basketball, game
178
Frisbee
67
Basketball, recreational
133
Gardening, heavy
155
Bicycling, 10 mph, easy pace
133
Gardening, hoeing, moderate
93
Bicycling, 13 mph, moderate pace
178
Gardening, weeding (seated, kneeling)
73
Bicycling, 15 mph, vigorous pace
222
Golf, carrying clubs
122
Billiards
77
Golf, power cart
78
Bowling
67
Gymnastics
89
Boxing
200
Handball
267
Calisthenics
106
Health club workout, general
122
Canoeing, light
87
Hide and seek
149
Children’s playground game
136
Hiking
155
Circuit training, general
178
Hockey
178
Cleaning your room
127
Home/auto repair
91
Cooking
61
Hopscotch
220
Dancing, aerobic
133
Horseback riding, trotting
102
Dancing, general
100
Housework, general, vacuuming
90
DDR/Wii, active video games
160
Housework, mopping floors
85
Drinking 8 oz. of water
100
Housework, scrubbing the floor
140
Dusting
157
Housework, window cleaning
75
Eating one serving of fruit or vegetables
100
Hunting
152
Elliptical machine
249
Ice skating
122
Fencing
133
Jogging
156
Firewood, carrying
176
Jumping rope, moderate/fast
244
Firewood, chopping
300
Jumping rope, slow
178
Firewood, sawing with handsaw
113
Kayaking
152
Activity
Steps per One
Minute of Activity
Kickball
212
Snowshoeing
178
Line dancing
139
Soccer, game
222
Making the bed
127
Soccer, recreational
156
Miniature golf
91
Softball
145
Martial arts
222
Spinning
200
Mowing lawn
135
Stair climbing, leisurely
90
Painting/wallpapering
100
Stair climbing, vigorously
267
Pilates
99
Stretching
72
Ping pong
90
Surfing
186
Playing catch
97
Sweeping the floor
134
Playing with animals
149
Swimming, leisurely
133
Racquetball
156
Swimming, vigorously
222
Raking leaves
125
Tai Chi
8
Rock climbing
244
Taking out the trash
93
Roller blading/skating
156
Tennis, doubles
133
Rowing, moderate
111
Tennis, singles
178
Rowing, vigorous
189
Trampoline
325
Running, 10-minute mile
222
Volleyball
89
Running, 12-minute mile
178
Walking
133
Running, 8-minute mile
278
Washing the car
100
Scooter riding
242
Washing the dog
93
Setting the table
97
Water aerobics
89
Shopping for groceries
60
Wax the car
131
Shoveling/digging
160
Weight lifting, moderate
67
Shoveling snow
133
Weight lifting, vigorous
133
Skeeball
52
Wheelchair, manual use
101
Skiing, cross-country
200
Yoga
89
Skiing, downhill
133
Zumba
197
Activity
Steps per One
Minute of Activity
The Office of the Surgeon General recommends striving for at least 30 minutes of physical activity on all, or most, days of the week.
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The information provided is meant for a general audience. Capital BlueCross and its affiliated companies believe this health education
resource provides useful information but do not assume any liability associated with its use.
Health care benefit programs issued or administered by Capital BlueCross and/or its subsidiaries, Capital Advantage Insurance Company®,
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