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
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