N U M B E R O F M I N U T ES O F A C T I V I T Y E Q U A L T O O N E W E L L N ESS M I L E
A ctivity
Conversion C hart
Aerobic Exercise to
Music
Baseball/ Softball
Basketball
Bicycling
Calisthenics
Canoeing/ Rowing
Circuit Training
Cycling, stationary
Dancing
Elliptical Trainer
Football
Gardening
Hiking, cross country
& hills
Horseback Riding
Golfing, carrying bag
or pull cart
Jogging/ Running
Jump Rope
Line Dancing
Racquetball, handball,
squash
Mini Tramp
Pilates/ Yoga/ Tai Chi
Rollerblading
Soccer
Spinning Class
Stair or Bench
Stepping
Swimming
Table Tennis
Tennis
Volleyball
Walking
Water Skiing
Water Aerobics
Weight Training
x
x
x
x
x
E asy
# min = 1 mile
Moderate
# min = 1 mile
V igorous
# min = 1 mile
30 minutes
20 minutes
15 minutes
25 minutes
20 minutes
18 minutes
30 minutes
20 minutes
18 minutes
16 minutes
20 minutes
18 minutes
20 minutes
60 minutes
20 minutes
20 minutes
12 minutes
14 minutes
20 minutes
15 minutes
15 minutes
12 minutes
15 minutes
15 minutes
15 minutes
40 minutes
15 minutes
16 minutes
10 minutes
10 minutes
15 minutes
12 minutes
12 minutes
10 minutes
12 minutes
12 minutes
12 minutes
30 minutes
12 minutes
25 minutes
50 minutes
20 minutes
35 minutes
16 minutes
20 minutes
12 minutes
11 minutes
30 minutes
20 minutes
10 minutes
8 minutes
25 minutes
15 minutes
8 minutes
6 minutes
20 minutes
10 minutes
18 minutes
30 minutes
20 minutes
15 minutes
10 minutes
14 minutes
15 minutes
22 minutes
14 minutes
12 minutes
8 minutes
12 minutes
12 minutes
18 minutes
10 minutes
10 minutes
6 minutes
10 minutes
20 minutes
60 minutes
22 minutes
20 minutes
24 minutes
22 minutes
24 minutes
30 minutes
12 minutes
30 minutes
16 minutes
15 minutes
20 minutes
16 minutes
20 minutes
20 minutes
8 minutes
20 minutes
11 minutes
12 minutes
15 minutes
12 minutes
18 minutes
15 minutes
Q uit smoking/ tobacco: record one mile every day you do not smoke/chew during the
program. If you do N O T smoke record a one time 50 mile bonus.
Stretching for 15 minutes equals 1 mile (1 mile max per day)
For every day you drink six to eight glasses of water record 1 mile.
For every day you eat 6-9 servings of fruits and vegetables record one mile.
For every day you eat 25-35 grams of fiber record one mile