NUMBER OF MINUTES OF ACTIVITY EQUAL TO ONE WELLNESS MILE
Activity Conversion Chart
Aerobic Exercise to Music
Baseball/ Softball
Basketball
Bicycling
Canoeing/ Rowing
Cycling, stationary
Dancing
Elliptical Trainer
Football
Hiking, cross country & hills
Horseback Riding
Jogging/ Running
Jump Rope
Line Dancing
Racquetball, handball, squash
Mini Tramp
Rollerblading
Soccer
Spinning Class
Stair or Bench Stepping
Swimming
Tennis
Volleyball
Water Skiing
Water Aerobics
Easy
# min = 1 mile
30 minutes
25 minutes
20 minutes
18 minutes
20 minutes
16 minutes
20 minutes
18 minutes
20 minutes
20 minutes
25 minutes
12 minutes
11 minutes
30 minutes
20 minutes
18 minutes
20 minutes
15 minutes
10 minutes
14 minutes
20 minutes
22 minutes
20 minutes
22 minutes
24 minutes
Moderate
# min = 1 mile
20 minutes
20 minutes
12 minutes
14 minutes
15 minutes
12 minutes
15 minutes
15 minutes
15 minutes
15 minutes
20 minutes
10 minutes
8 minutes
25 minutes
15 minutes
15 minutes
14 minutes
12 minutes
8 minutes
12 minutes
12 minutes
16 minutes
15 minutes
16 minutes
20 minutes
Vigorous
# min = 1 mile
15 minutes
16 minutes
10 minutes
10 minutes
12 minutes
10 minutes
12 minutes
12 minutes
12 minutes
12 minutes
16 minutes
8 minutes
6 minutes
20 minutes
10 minutes
12 minutes
10 minutes
10 minutes
6 minutes
10 minutes
8 minutes
11 minutes
12 minutes
12 minutes
18 minutes
Health 1st Wellness Team Competition
Measuring Exercise Exertion and
Converting Exercise to Steps
The table at the end of this handout is a guideline for you to use to convert 15 minutes of different activities into steps.
These numbers can be used for points for your team. Remember that this is only a guideline. Performing any of these
activities without the proper amount of exertion will not truly benefit your health and should not be counted towards
points for your team. To determine your proper exercise intensity, you can utilize one of the three methods described
below. Keep in mind that if you are on any medication that could suppress or affect your heart rate during exercise,
you should utilize the Borg Scale of Perceived Exertion and speak with your physician to determine your exercise
intensity.
THREE METHODS TO DETERMINE YOUR EXERCISE INTENSITY:
1. The Talk Test - The easiest is the “talk test.” An individual should be exercising at an intensity whereas their breathing
and heart rate are elevated but can still carry on a light conversation.
2. Targeted Heart Rate - The second method calculates a persons’ target heart rate range based on age. To determine
your target heart rate range, follow either of two methods below:
AGE ADJUSTED TRAINING HEART RATE
Formula for age adjusted training heart rate is (220-age) x .6 - .9
For example, if you are 40-years-old
(220-40) x .6= 108 (220–40) x .9= 162
Therefore, in the above example, the 40-year-old individual’s training heart rate would be 108-162.
HEART RATE RESERVE OR KARVONEN METHOD
Formula for the heart rate reserve or Karvonen method is
(220 – Age –Resting Heart Rate) x (.55-.85) (+ resting heart rate)
For example, if you are 40 years old and your resting heart rate is 70
(220-40-70) x (.55) + 70 =(110 x .55)+70 = 61 + 70= 131
(220-40-70) x (.85) + 70 =(110 x .85)+70 = 94 + 70= 164
Therefore, in the above example, the 40-year-old individual’s training heart rate would be 131-164.
3. Borg Revised Scale of Perceived Exertion
4
0 No work
5
.5 Very, very light
7
1 Very light
10
2 Light
3 Moderate
Somewhat hard
Heavy (strong)
Very heavy
Very, very heavy (maximum intensity)
Ideally, an individual should exercise aerobically at least 3 - 5 days per week for 15 - 60 minutes at a moderate to
hard intensity. Always check with your physician first if you are on any medications, have conditions that could be
aggravated or made worse by exercise or are new to beginning or returning to an exercise program.
Continued on back
Health 1st Wellness Team Competition
Measuring Exercise Exertion and
Converting Exercise to Steps (cont...)
15 MINUTES OF THIS
EXERCISE:
IS GENERALLY EQUIVALENT
TO THIS NUMBER OF STEPS:
Aerobic exercise class (moderate effort)
Aerobic exercise class (vigorous effort)
Backpacking
Bicycling (moderate effort)
Bicycling (vigorous effort)
Bicycling (stationary, moderate effort)
Bicycling (stationary, vigorous effort)
Dancing
Hiking
Jogging (slower than 12 minute mile)
Jumping rope
Kayaking
Rowing machine
Running 12 minute mile
Running 10 minute mile (treadmill)
Running 8.5 minute mile (treadmill)
Surf boarding
Soccer
Pilates
Swimming laps (moderate effort)
Swimming laps (vigorous effort)
Tennis
Volleyball
Walking at a rate of 3.5 miles per hour (Treadmill)
Walking at a rate of 4 miles per hour (Treadmill)
Walking at a rate of 5 miles per hour (Treadmill)
3,600
4,100
3,200
3,600
5,500
3,200
4,800
2,500
2,700
2,700
4,600
2,300
3,200
3,600
4,500
5,200
1,400
3,200
1,100
3,200
4,500
3,200
1,800
1,700
2,300
3,600
Water aerobics
Water jogging
Water skiing
1,800
3,600
2,700
CONVERSIONS BY DISTANCE:
Walking 1 mile = 2,000 steps
Walking 5 miles = 10,000 steps (daily goal)
Jogging/running 1 mile = 4000 steps
Biking 3 miles = 2,000 steps
Swimming 1 mile = 4,000 steps
Wheelchair 1 mile = 2,000 steps
MUSC Employee Wellness Program
www.musc.edu/medcenter/health1st
(843) 792-1245