Hit the Road with the Buckeyes: Activity-to-Steps Conversion Chart
Conversion Examples:
1) Walking, normal pace, 100 spm x 45 mins = 4,500 steps
Sports
2) Kickboxing, 290 spm x 120 mins = 34,800 steps
Cross-Training/Cardio/Resistance Training
ACTIVITY
3) Aerobics, high intensity, 190 spm x 30 mins = 5,700 steps
Walking
STEPS PER MINUTE
ACTIVITY
ACTIVITY
Badminton, recreational
Basketball, recreational
Basketball, competitive
STEPS PER MINUTE
98
130
220
Circuit training
Calisthenics, light to moderate
Calisthenics, vigorous
178
106
242
Bowling
Boxing, non-competitive
Boxing, competitive
Cricket
Fencing
Football
57
131
213
111
133
189
Elliptical trainer, medium
Elliptical trainer, fast
Jumping rope, slow
Jumping rope, moderate/fast
Punching bag
Rowing, leisurely
200
270
178
244
182
75
Running
Golfing, with a cart
Golfing, without a cart
Gymnastics
Handball, recreational
Handball, competitive
Hockey, field/ice
70
100
89
142
230
242
Rowing, moderately
Rowing, heavy
Stationary bike, moderate
Stationary bike, vigorous
Stair climbing at 26 stairs/min
Stair climbing at 39 stairs/min
150
289
212
318
89
133
Cycling
Kickball
Lacrosse
Racquetball, recreational
Racquetball, competitive
Rugby
Soccer, recreational
Soccer, competitive
Softball
Squash
Table tennis/ping pong
Tennis, singles
Tennis, doubles
212
242
138
205
303
144
195
145
205
90
160
110
Stair climbing at 52 stairs/ min
Stair climbing at 78 stairs/min
Stair climbing at 91 stairs/min
Stair climbing at 100 stairs/min
Weight lifting, 40s between sets
Weight lifting, 60s between sets
Weight lifting, 90s between sets
Weight lifting, abdominal only
Weight lifting, arms only
Weight lifting, back only
Weight lifting, legs only
Weight lifting, shoulders only
180
267
309
311
255
190
125
64
42
80
96
69
Swimming
Volleyball, recreational
Volleyball, competitive
Water Polo
Wrestling
70
120
222
182
Walking, normal pace
Walking, fast pace
Walking in water, normal pace
ACTIVITY
Running, 5 mph (12 min mile)
Running, 6 mph (10 min mile)
Running, 8 mph (7.5 min mile)
Running, 10 mph (6 min mile)
ACTIVITY
Cycling, 5 mph
Cycling, 10 mph
Cycling, 15 mph
Cycling, 20 mph
ACTIVITY
Swimming, 25 yards/min
Swimming, 50 yards/min
Swimming, 75 yards/min
Swimming, back stroke at 1 mph
Swimming, back stroke at 2 mph
Swimming, breast stroke at 1 mph
Swimming, breast stroke at 2 mph
Swimming, crawl stroke at 1 mph
Swimming, crawl stroke at 2 mph
Swimming, treading water
STEPS PER MINUTE
100
197
49
STEPS PER MINUTE
185
230
305
350
STEPS PER MINUTE
55
93
160
200
STEPS PER MINUTE
120
225
290
111
196
89
178
91
156
98
Hit the Road with the Buckeyes: Activity-to-Steps Conversion Chart
Conversion Examples:
1) Walking, normal pace, 100 spm x 45 mins = 4,500 steps
Aerobics/Group Fitness Classes
ACTIVITY
Outdoor Recreational Activities
STEPS PER MINUTE
Aerobics, low intensity
Aerobics, moderate intensity
Aerobics, high intensity
Jazzercise
Kickboxing
115
154
190
182
290
Pilates
Stretching
Water aerobics
Yoga
101
6
100
100
Martial Arts
ACTIVITY
Judo, competitive
Karate
Kickboxing
Martial arts, general
Tae Kwon Do
Tai Chi
STEPS PER MINUTE
185
290
290
303
290
8
Dancing
ACTIVITY
Ballet
Ballroom dancing, slow
Ballroom dancing, fast
Dancing, choreographed
Dancing, slow
Dancing, socially
Dancing, fast
Line dancing
Square dancing
2) Kickboxing, 290 spm x 120 mins = 34,800 steps
STEPS PER MINUTE
120
91
167
158
55
100
175
139
136
ACTIVITY
Backpacking
Canoeing, leisurely (2.5 mph)
Climbing, rocks/mountains
Croquet
Fishing, from bank/walking
3) Aerobics, high intensity, 190 spm x 30 mins = 5,700 steps
Skating
STEPS PER MINUTE
212
70
273
76
111
Fishing, from boat/sitting
56
Frisbee, general
67
ACTIVITY
Ice skating, leisurely
Ice skating, competitive
Roller-skating, moderately
Rollerblading, leisurely
Rollerblading, moderately
STEPS PER MINUTE
95
170
173
84
173
Skiing (snow & water)/Snowsports
Hiking
Hiking, 10 lb. load
155
180
ACTIVITY
Skiing, cross country, slowly
Skiing, cross country, moderately
STEPS PER MINUTE
110
220
Hiking, 30 lb. load
Horseback riding, leisurely
Horseback riding, trotting
Hunting
Kayaking
Lawn bowling/shuffle board
Miniature golf
Orienteering
235
31
102
152
152
91
91
151
Skiing, cross country, rapidly
Skiing, downhill, slowly
Skiing, downhill, moderately
Skiing, downhill, rapidly
Skiing, water
Skimobiling
Sledding
Snow boarding, moderate
330
130
244
244
160
212
212
182
Sailing (boat, board, windsurfing, etc.)
Scuba diving
91
190
Snow mobiling
Snowshoeing
106
156
Skateboarding
152
Snorkeling
Surfing
152
91