ACTIVITY CONVERSION CHART

ACTIVITY CONVERSION CHART

Convert time spent exercising into miles and km

Use the chart to find out how many miles/km you cover doing different exercises or day to day activities.

STEPS TO MILES CONVERSION

10,000 steps = 5 miles

One step equals = 0.0005 miles

km per mile = 1.60934

NB: This conversion chart is a guideline only. You may adjust your activity conversion up or down to reflect your own intensity output.

Physical Activity

Aerobics, low intensity Aerobics, high intensity Aerobics, step Badminton Ballet dancing Baseball Basketball Bicycling, easy (8.7mi/h or 14km/h) Bicycling, moderate (15mi/h - 24km/h) Bicycling, vigorous (20mi/h - 32km/h) Bowling Boxing Calisthenics Canoeing Cheerleading

Circuit training (squats, lunges, pushups, burpees, situps etc)

Climbing, indoor/outdoor Croquet CrossFit Dancing Elliptical trainer Fencing Fishing Football/soccer Gardening / yard work Golf (carrying clubs) Grocery shopping Gymnastics Handball HIIT Hiking / orienteering Hockey, field and ice Horseback riding Housework Ice skating In-line skating/Rollerblading Jumping rope (skipping), fast Jumping rope (skipping), moderate Kayaking Kickboxing / MMA Lacrosse Martial Arts Mowing lawn Pilates Punching bag Raking lawn/leaves Racquetball Rowing Rowing machine Rugby Running, 12min/mi = 7min/km Running, 10min/mi = 5.35min/km Running, 8min/mi = 4.28min/km Sailing, boat and board Shoveling snow Skateboarding Skiing, light/moderate Skiing, cross-country Sledding Snowboarding/snowshoeing Snowmobiling Softball Spinning Squash Stair climbing, machine Stair climbing, down stairs Stair climbing, up stairs Surfing Swimming, butterfly Swimming, freestyle/breaststroke Swimming, treading/leisure Table tennis Tae Bo Tai Chi Tennis Trampoline Volleyball Walking, stroll Walking, average Walking, power Washing a car Water aerobics Water polo Water skiing Weight lifting, light Weight lifting, heavy Wrestling Yoga

Miles/min

0.06 0.09 0.08 0.07 0.06 0.07 0.07 0.14 0.25 0.33 0.04 0.11 0.05 0.05 0.05

0.10

0.14 0.04 0.13 0.05 0.10 0.09 0.05 0.10 0.04 0.05 0.03 0.06 0.17 0.13 0.12 0.12 0.05 0.04 0.04 0.10 0.15 0.13 0.08 0.15 0.12 0.12 0.06 0.05 0.09 0.06 0.09 0.07 0.11 0.15 0.09 0.11 0.14 0.05 0.07 0.05 0.05 0.06 0.08 0.09 0.05 0.08 0.10 0.17 0.10 0.04 0.09 0.05 0.14 0.09 0.06 0.06 0.13 0.02 0.10 0.05 0.05 0.03 0.04 0.08 0.04 0.06 0.15 0.07 0.03 0.09 0.07 0.02

Miles/10 min

0.64 0.91 0.77 0.66 0.60 0.65 0.65 1.40 2.50 3.30 0.36 1.11 0.53 0.46 0.50

1.00

1.35 0.38 1.25 0.55 1.02 0.91 0.46 1.00 0.40 0.55 0.34 0.61 1.74 1.25 1.16 1.20 0.45 0.36 0.42 0.95 1.50 1.25 0.76 1.45 1.21 1.18 0.60 0.46 0.90 0.61 0.91 0.74 1.06 1.52 0.89 1.11 1.39 0.46 0.73 0.51 0.55 0.57 0.79 0.91 0.53 0.76 1.00 1.74 1.00 0.36 0.91 0.46 1.36 0.91 0.58 0.60 1.25 0.20 1.00 0.45 0.46 0.31 0.42 0.78 0.36 0.58 1.52 0.73 0.34 0.87 0.73 0.23

km/min

0.10 0.15 0.12 0.11 0.10 0.10 0.10 0.23 0.40 0.53 0.06 0.18 0.09 0.07 0.08

0.16

0.22 0.06 0.20 0.09 0.16 0.15 0.07 0.16 0.06 0.09 0.05 0.10 0.28 0.20 0.19 0.19 0.07 0.06 0.07 0.15 0.24 0.20 0.12 0.23 0.19 0.19 0.10 0.07 0.14 0.10 0.15 0.12 0.17 0.24 0.14 0.18 0.22 0.07 0.12 0.08 0.09 0.09 0.13 0.15 0.09 0.12 0.16 0.28 0.16 0.06 0.15 0.07 0.22 0.15 0.09 0.10 0.20 0.03 0.16 0.07 0.07 0.05 0.07 0.13 0.06 0.09 0.24 0.12 0.05 0.14 0.12 0.04

km/10min

1.02 1.46 1.23 1.05 0.97 1.05 1.05 2.25 4.02 5.31 0.57 1.79 0.85 0.73 0.80

1.60

2.17 0.61 2.01 0.88 1.63 1.46 0.73 1.60 0.64 0.88 0.54 0.97 2.80 2.01 1.87 1.93 0.72 0.58 0.68 1.53 2.41 2.01 1.22 2.33 1.95 1.90 0.97 0.73 1.45 0.97 1.46 1.18 1.71 2.44 1.43 1.79 2.24 0.73 1.17 0.82 0.88 0.92 1.27 1.46 0.85 1.22 1.61 2.80 1.61 0.57 1.46 0.73 2.19 1.46 0.93 0.97 2.01 0.32 1.61 0.72 0.73 0.49 0.68 1.26 0.57 0.93 2.44 1.17 0.54 1.40 1.17 0.36

Put your miles to use by starting a Conqueror Challenge

@ theconqueror.events

Sources: America on the Move; Healthy Steps to Albany; Concordia Plan Services. Blogs.rrc.ca, Purdue University ? ACTIONARY LIMITED ALL RIGHTS RESERVED

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