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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 |