Activity Conversion Chart
Use this conversion chart to determine the number of steps for activities other
than walking. Multiply the number of minutes you participated in the activity by
the number indicated in the chart.
For example: If you participated in low impact aerobics for 20 minutes that
would equal 2,920 steps (20 x 146 = 2,920).
Physical Activity
Aerobics (Low Impact)
Aerobics (Moderate/High Impact)
Aerobics (6-8 Step)
Aerobics (10-12 step)
Backpacking (Carry 0-9lb Load)
Backpacking (Carry 10-20lb Load)
Badminton (Recreational)
Badminton (Game)
Baseball/Softball
Basketball (Recreational)
Basketball (Game)
Basketball (Wheelchair)
Bicycling (Casual)
Bicycling (BMX, Mountain Bike)
Bicycling (Stationary, Light)
Bicycling (Stationary, Moderate)
Bicycling (Stationary, Vigorous)
Bowling
Canoeing
Circuit training
Cycling (5mph)
Cycling (10mph)
Cycling (15mph)
Cycling (20mph)
Dance (Socially)
Dance (Slow)
Dance (Fast)
Elliptical
Number
Multiplied by
Minutes Spent
146
217
221
344
241
258
99
141
150
171
250
224
250
292
170
228
361
87
177
242
55
97
180
225
97
87
154
244
Physical Activity
Firewood (Carrying)
Firewood (Chopping)
Firewood (Sawing)
Firewood (Stacking)
Football (Flag/Touch)
Football (Competitive)
Gardening (Light/Moderate)
Gardening (Heavy)
Golf (With Cart)
Golf (Without Cart)
Grocery Shopping
Gymnastics
Handball (Recreational)
Handball (Competitive)
Hiking
Hiking (With Load)
Horseback Riding (Leisurely)
Horseback Riding (Trotting)
Horseshoes
Housework/Cleaning
Ice Skate (Leisurely)
Ice Skate (Moderate)
Ice Skate (Competitive)
In Line Skating
Jog In Water
Jogging
Jump Rope (Slow)
Jump Rope (Moderate)
Number
Multiplied by
Minutes Spent
176
198
113
89
275
309
116
168
97
133
64
89
142
230
185
216
31
102
97
80
90
163
203
105
275
197
242
278
Activity Conversion Chart
Physical Activity
Jump Rope (Fast)
Kickboxing/Karate/Judo
Modern Dance/Ballet
Mow Lawn
Nordic Track
Orienteering
Painting
Pilates
Ping Pong
Racquetball (Casual)
Racquetball (Competitive)
Roller Skate
Roller Blade
Rowing (Leisurely)
Rowing (Moderate/Heavy)
Run (12 minute mile)
Run (10 minute mile)
Run (7.5 minute mile)
Run (6 minute mile)
Scrub Floors
Scuba Dive
Shovel Snow (Moderate)
Shovel Snow (Heavy)
Skateboard
Ski (Moderately)
Ski (Cross Country)
Snowboard (Light)
Snowboard (Heavy)
Snowshoe
Soccer (Casual)
Soccer (Competitive)
Spinning
Squash
Stair Climb (at 26 stairs/min)
Stair Climb (at 52 stairs/min)
Stair Climb (at 78 stairs/min)
Stair Climb (at 95 stairs/min)
Number
Multiplied by
Minutes Spent
370
270
165
168
232
89
79
113
90
206
297
214
316
93
217
209
235
331
424
135
190
133
213
172
176
278
150
210
220
207
293
240
205
133
180
267
309
Physical Activity
Stair Climb (Machine)
Stair Climb (Upstairs)
Stair Climb (Downstairs)
Stair Climb (Slow)
Stair Climb (Moderate)
Stair Climb (Vigorous)
Stretching
Swim (25 yards/min)
Swim (50 yards/min)
Swim (75 yards/min)
Swim (Backstroke)
Swim (Breaststroke)
Swim (Butterfly)
Swim (Crawl Stroke)
Swim (Laps/Freestyle)
Swim (Side Stroke)
Tae Kwon Do
Tai Chi
Tennis (Doubles)
Tennis (Singles)
Vacuuming
Volleyball (Recreational)
Volleyball (Game)
Walking (Leisurely)
Washing/Waxing Car
Water Aerobics
Water Ski
Weight Lift (Moderate)
Weight Lift (Strenuous)
Weight Lift (Back)
Weight Lift (Shoulders)
Weight Lifts (Legs)
Weight Lift (Abdominal)
Weight Lift (Arms)
Wrestling
Yard Work (Rake Leaves)
Yoga
Number
Multiplied by
Minutes Spent
260
275
103
90
180
267
6
120
225
290
172
249
378
124
218
275
290
8
160
338
104
70
142
113
117
123
187
105
206
80
69
96
64
42
207
135
86