EXERCISE
CONVERSTION
CHART
Exercise
Conversion Chart
Conversion into Miles
Walking
Biking (road or paved trail)
Biking off road/ rough terrain
Aerobic Dancing
Water Aerobics
Canoeing/kayaking (moderate)
Canoeing/kayaking (vigorous)
Hiking (5% grade)
Running
Swimming
Rollerblading
Multipliers
2000 steps = 1 mile (# steps / 2000 = miles walked)
Miles biked X 0.3 = Miles walked
Miles biked X1.5 = Miles walked
Hours Danced X 0.3 = Miles walked
Hours X 1.5 = miles walked
Hours canoeing X 2.0 = miles walked
Hours canoeing X 3.5 = Miles walked
Miles hiked X 2.0 = miles walked
Miles ran X 1= miles walked
Miles swam X 3.0 = miles walked
Miles Rollerbladed X 0.5 = miles walked
Example: If you bike 5 miles on a road or paved trail, multiply 5 X 0.3 = 1.5 miles you
can add to your daily total of miles walked. If you do 1 hour water aerobics: 1 X 1.5 =
1.5 miles you can add to your total miles walked.
For elliptical machine, tennis, golfing, mowing, etc wear your pedometer for a 1:1
correlation.