Counting steps for other activities

Counting steps for other activities

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 minutes you did the activity by the number of steps indicated on the chart. For example, 30 minutes of mopping equals 3030 steps. (30 minutes x 101).

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.

Note: To receive the most accurate "step equivalent" we recommend that you remove your pedometer when choosing an activity other than walking. [But do not reset your pedometer to zero!] It is best to use the step conversion chart to calculate your steps during a “non-walking” activity and add those steps to the total number reflected on your pedometer at the end of the day.

Number of steps per minute for selected activities

Aerobics, high impact 203 Orienteering 260
Aerobics, low impact 145 Painting 131
Aerobics, step 246 Pilates 101
Badminton, casual 131 Ping pong 116
Badminton, competitive 203 Racquetball, casual 203
Basketball, game 230 Racquetball, competitive 290
Basketball, recreational 174 Raking leaves 125
Bicycling, leisurely 116 Roller skating 203
Bicycling, stationary 203 Rowing, light 101
Bowling 87 Rowing, moderate 203
Boxing 348 Running, 10 mph (6 min/mile) 463
Canoeing, light 87 Running, 8 mph (7.5 min mile) 391
Chopping wood, around home 174 Running, 6 mph (10 min mile) 290
Circuit Training 232 Running, 5 mph (12 min/mile) 232
Cross-country skiing, intense 260 Scuba diving 203
Cross-country skiing, moderate 232 Show shoveling 174
Cross-country skiing, slow 203 Snowboarding, light 150
Dancing 131 Snowboarding, moderate 182
Downhill skiing 174 Soccer, recreational 203
Elliptical trainer 203 Soccer, competitive 290
Firewood, carrying 145 Softball 145
Firewood, sawing with handsaw 217 Squash 348
Firewood, stacking 145 Stair climbing, machine 260
Football 260 Stair climbing, moderate 334
Gardening, light 116 Stair climbing, slow 232
Gardening, heavy 174 Stair climbing, vigorous 434
Gardening, weeding 131 Stretching 72
Golfing, without a cart 131 Swimming, backstroke 203
Golfing, with a cart 101 Swimming, breaststroke 290
Grocery Shopping 67 Swimming, butterfly 319
Handball 348 Swimming, freestyle 203
Hiking, 10-20 lb. load 217 Swimming, leisure 174
Hiking, 21-42 lb. load 232 Swimming, treading water 116
Hiking, general 172 Tae Kwon Do 290
Horseback riding 116 Tai Chi 116
Horseback riding, trotting 188 Tennis, doubles 174
Housework, light 72 Tennis, singles 232
Housework, mopping floors 101 Trampoline 101
Housework, scrubbing the floor 110 Volleyball, game 232
Housework, vacuuming 101 Volleyball, leisure 87
Housework, washing windows 87 Wash the car 87
Ice skating 203 Water aerobics 116
Judo 290 Water skiing 174
Jumping rope, fast 348 Wax the car 131
Jumping rope, moderate 290 Weight lifting, moderate 87
Karate 290 Weight lifting, vigorous 174
Kickboxing 290 Yard Work 145
Mowing 160 Yoga 72
 
 
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