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Step Conversion Chart

Number of steps per minute for selected activities

*Remember, steps are per minute. So, for example, a 20 minute yoga workout would equal 1440 steps (20 X 72).

 

 

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 floors 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