731CollegeWalk
Mileage Equivalents for Exercise Activities
Aerobics (low impact)
Aerobics (moderate)
Aerobics (high impact)
Basketball
Bicycling (leisurely)
Time to
Equal 1
Mile
16 min.
13 min.
11 min.
11 min.
20 min.
Bicycling (moderate)
10 min.
Bicycling (vigorous)
8 min.
Bowling
20 min.
Running (8 min. mile)
Running (9 min. mile)
Skating
Soccer
Stationary Bicycling
(light)
Stationary Bicycling
(moderate)
Stationary Bicycling
(vigorous)
Stretching
Dancing (all types)
Elliptical
Fencing
Football
Gardening
Golf (walking)
Hiking (general)
15 min.
10 min.
15 min.
15 min.
15 min.
20 min.
12 min.
Swimming (leisure)
Swimming (moderate)
Swimming (treading)
Swimming (vigorous)
Tai Chi
Tennis
Treadmill
Hiking (20 - 42 lb. load)
Jump rope (slow)
Jump rope (mod./fast)
Kickboxing/Karate
Pilates
Resistance Training
Rollerblading
Running (6 min. mile)
Running (7 min. mile)
9 min.
11 min.
8 min.
7 min.
20 min.
27 min.
10 min.
6 min.
7 min.
Volleyball (game)
Volleyball (leisure)
Walking/Jogging
Water Aerobics
Wii Fit
Weightlifting
Yoga
Yard Work
Wii Fit©
Activity
Activity
Time to
Equal 1
Mile
8 min.
9 min.
20 min.
10 min.
16 min.
11 min.
8 min.
3 hr. 33
min.
15 min.
12 min.
41 min.
9 min.
24 min.
10 min.
1 mile = 1
mile
9 min.
23 min.
20 min.
20 min.
15 min.
27 min.
40 min.
15 min.
15 min.