Step Conversion Chart - LyondellBasell

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 ¨C 5,000 steps per day

5,001 ¨C 7,500 steps per day

7,501 ¨C 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 ¨C 119 lbs (45 ¨C 54 kg)

120 ¨C 139 lbs (54.5 ¨C 63 kg)

140 ¨C 159 lbs (63.5 ¨C 72 kg)

160 ¨C 179 lbs (72.5 ¨C 81 kg)

180 ¨C 199 lbs (81.5 ¨C 90 kg)

200 ¨C 239 lbs (90.5 ¨C 99 kg)

220 ¨C 239 lbs (99.5 ¨C 108 kg)

240 ¨C 259 lbs (108.5 ¨C 117 kg)

260 ¨C 289 lbs (117.5 ¨C 131 kg)

Caloric Cost

420

440

460

480

500

520

540

560

580

* source:

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