Step Conversion Chart

Step Conversion Chart

For or 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. (Adapted from Healthpartners, Inc.)

Physical Activity

Steps per minute

Aerobics, high intensity

190

Aerobics, low intensity

115

Aerobics, step

145

Badminton, game

150

Badminton, recreational

98

Basketball, game

220

Basketball, recreational

130

Bowling

55

Boxing, competitive, in a ring

213

Boxing, non-competitive

131

Canoeing, leisurely (4 kmph)

70

Cycling, 16 kmph

93

Cycling, 24 kmph

160

Cycling, 32 kmph

200

Cycling, 8 kmph

55

Dancing, fast

175

Dancing, slow

55

Dancing, socially (rock,disco, etc) 100

Elliptical trainer, fast

270

Elliptical trainer, medium

200

Firewood, carrying

176

Firewood, chopping

300

Firewood, sawing with handsaw 113

Firewood, stacking

89

Gardening, heavy

155

Gardening, hoeing, moderate 93

Gardening, weeding, (kneeling) 73

Golfing, walking, no cart

100

Golfing, with a cart

70

Handball, competitive

230

Handball, recreational

142

Hiking

155

Hiking, 4.5kg load

180

Hiking, 13.6kg load

235

Horseback riding, leisurely

31

Horseback riding, trotting

102

Housework, general, vacuuming 90

Physical Activity

Housework, scrubbing the floor Housework, window cleaning In-line skating, leisurely Judo, competitive Mowing lawn Netball * Centre * GA/GD * WA/WD * GS/GK Orienteering Painting (houses, fences, etc) Ping pong Racquetball, competitive Racquetball, recreational Roller skating, moderately Rowing, heavy Rowing, moderately Rowing, leisurely Running, 16 kmph Running 8 kmph Running, 9.5 kmph Running, 13 kmph Scuba diving Shopping for groceries Shovelling Shovelling, heavy Skiing, water Skipping rope, fast Skipping rope, moderate 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

Steps per minute 140 75 84 185 135

200 167 150 100 151 80 90 205 138 173 289 150 75 350 185 230 305 190 60 195 278 160 285 167 195 144 205 160 89 133 180

Physical Activity

Steps per minute

Stair climbing at 91 stairs/min 309

Stair climbing at 100 stairs/min 311

Swimming, 23 meters/min

120

Swimming, 46 meters/min

225

Swimming, 67 meters/min

290

Swimming, back stroke 1.6kmph 111

Swimming, back stroke 3.2kmph 196

Swimming, breaststroke 1.6kmph 89

Swimming, breaststroke 3.2kmph 178

Swimming, crawl stroke 1.6kmph 91

Swimming, crawl stroke 3.2kmph 156

Swimming, treading water

98

Tai Chi

8

Tennis, doubles

110

Tennis, singles

160

Volleyball, game

120

Volleyball, leisurely

70

Walking in water, leisurely

49

Washing the car

75

Water Aerobics

100

Waxing the car

100

Weight lifting, abdominal only 64

Weight lifting, arms only

42

Weight lifting, back only

80

Weight lifting, legs only

96

Weight lifting, shoulders only

69

Weight lifting, 40 sec btwn sets 255

Weight lifting, 60 sec btwn sets 190

Weight lifting, 90 sec btwn sets 125

Yoga

100

 ................
................

In order to avoid copyright disputes, this page is only a partial summary.

Google Online Preview   Download