Activity Conversion Chart

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Use this info if you're counting steps and want to convert activities that are not easily measured by the pedometer.

PLEASE NOTE: Activity Conversions are estimates; your actual steps may vary
Bicycling  |  Dancing  |  Gym Activities  |  Household Activities  |  Lawn and Garden  |  Miscellaneous  |  Outdoor Activities  |  Running  |  Sports & Games  |  Walking  |  Water  |  Winter
Number of Steps per Minute


Activity

Steps/Min (Avg)

| Bicycling |
Bicycling (leisurely, 10-11.9 mph)100
Bicycling (moderate, 12-13.9 mph)200
Bicycling (vigorous, 14-15.9 mph)250
| Top |
 
| Dancing |
Aerobic dancing, low impact118
Aerobic dancing, strenuously140
Dancing, choreographed158
Dancing, socially93
Line Dancing139
| Top |
 
| Gym Activities |
Aerobics (high impact)182
Aerobics (low impact)125
Aerobics (moderate)154
Basketball, game230
Basketball, playing recreational138
Boxing, in a ring competitively213
Boxing, non-competitive131
Circuit Training178
Elliptical trainer203
Gymnastics89
Handball, recreational142
Judo187
Jumping Rope, moderate/fast244
Jumping Rope, slow178
Karate290
Kickboxing290
Pilates101
Racquetball138
Racquetball, playing competitively198
Rowing, light 111
Rowing, moderate 179
Rowing, vigorous effort203
Softball145
Stair climbing, moderate180
Stair climbing, slow 90
Stair climbing, vigorous 267
Stretching6
Swimming, leisure 133
Swimming, moderate effort174
Swimming, treading water49
Swimming, vigorous effort222
Tae Kwon Do290
Tai Chi8
Water Aerobics100
Weight lifting, light 66
Weight lifting, moderate 87
Weight lifting, vigorous133
Yoga100
| Top |
 
| Household Activities |
Grocery Shopping67
Housework, light 72
Housework, mopping floors51
Housework, vacuuming 101
Housework, washing windows 87
Painting/papering78
Washing the car87
| Top |
 
| Lawn and Garden |
Firewood, chopping133
Firewood, sawing113
Firewood, stacking89
Gardening, heavy174
Gardening, light 73
Gardening, moderate116
Hoeing in a garden96
Mowing160
Raking leaves 125
Yard Work, general145
| Top |
 
| Miscellaneous |
Badminton98
Billiards77
Bowling87
Fishing, from boat, sitting56
Fishing, from river bank and walking111
Frisbee, general playing67
Grocery Shopping67
Horseback riding, trotting102
Horseback riding, walking leisurely31
In-line skating, moderately125
Jumping Rope, moderate/fast244
Jumping Rope, slow178
Mowing160
Orienteering151
Painting/papering78
Pilates101
Raking leaves 125
Rollerblading, moderately125
Shoveling snow, heavy278
Shoveling snow, light133
Shoveling snow, moderate174
Tae Kwon Do290
Tai Chi8
Washing the car87
Yoga100
| Top |
 
| Outdoor Activities |
Badminton100
Baseball111
Basketball, game230
Basketball, playing recreational138
Bicycling (leisurely, 10-11.9 mph)100
Bicycling (moderate, 12-13.9 mph)200
Bicycling (vigorous, 14-15.9 mph)250
Canoeing, leisurely100
Firewood, chopping133
Firewood, sawing113
Firewood, stacking89
Fishing, from boat, sitting56
Fishing, from river bank and walking111
Frisbee, general playing67
Gardening, heavy174
Gardening, light 73
Gardening, moderate116
Golfing, with a cart78
Golfing, without a cart 122
Hiking, 10-20 lb. load 217
Hiking, 21-42 lb. load 232
Hiking, general172
Horseback riding, trotting102
Horseback riding, walking leisurely31
In-line skating, moderately125
Mowing160
Orienteering151
Rollerblading, moderately125
Running a 6 minute mile247
Running a 7 minute mile222
Running a 8 minute mile200
Running a 9 minute mile184
Running, jogging156
Shoveling snow, heavy278
Shoveling snow, light133
Shoveling snow, moderate174
Skiing, cross-country moderately164
Skiing, cross-country rapidly256
Skiing, cross-country slowly114
Skiing, downhill moderate178
Skiing, downhill rapidly244
Skiing, downhill slowly109
Snowboarding, light 150
Snowboarding, moderate 182
Snowshoeing178
Soccer, playing competitively218
Soccer, recreational144
Softball145
Tennis, doubles102
Tennis, singles178
Volleyball, game 232
Volleyball, leisure 87
Walking at a normal pace100
Washing the car87
| Top |
 
| Running |
Running a 6 minute mile247
Running a 7 minute mile222
Running a 8 minute mile200
Running a 9 minute mile184
Running, jogging156
Walking at a normal pace100
| Top |
 
| Sports & Games |
Badminton98
Baseball111
Basketball, game230
Basketball, playing recreational138
Billiards77
Bowling87
Boxing, in a ring competitively213
Boxing, non-competitive131
Cricket111
Fencing133
Football189
Golfing, with a cart78
Golfing, without a cart 122
Gymnastics89
Handball, recreational142
Hockey178
Ice skating, competitively162
Ice skating, leisurely84
Ice skating, moderately122
Judo187
Karate290
Kickboxing290
Racquetball138
Racquetball, playing competitively198
Scuba diving203
Skiing, cross-country moderately164
Skiing, cross-country rapidly256
Skiing, cross-country slowly114
Skiing, downhill moderate178
Skiing, downhill rapidly244
Skiing, downhill slowly109
Snowboarding, light 150
Snowboarding, moderate 182
Soccer, playing competitively218
Soccer, recreational144
Softball145
Squash348
Tae Kwon Do290
Tai Chi8
Tennis, doubles102
Tennis, singles178
Volleyball, game 232
Volleyball, leisure 87
Water Polo222
Yoga100
| Top |
 
| Walking |
Golfing, with a cart78
Golfing, without a cart 122
Grocery Shopping67
Hiking, 10-20 lb. load 217
Hiking, 21-42 lb. load 232
Hiking, general172
Orienteering151
Running, jogging156
Snowshoeing178
Stair climbing, moderate180
Stair climbing, slow 90
Stair climbing, vigorous 267
Walking at a normal pace100
| Top |
 
| Water |
Canoeing, leisurely100
Rowing, light 111
Rowing, moderate 179
Rowing, vigorous effort203
Scuba diving203
Swimming, leisure 133
Swimming, moderate effort174
Swimming, treading water49
Swimming, vigorous effort222
Water Aerobics100
Water Polo222
Water Skiing104
| Top |
 
| Winter |
Curling89
Hockey178
Ice skating, competitively162
Ice skating, leisurely84
Ice skating, moderately122
Shoveling snow, heavy278
Shoveling snow, light133
Shoveling snow, moderate174
Skiing, cross-country moderately164
Skiing, cross-country rapidly256
Skiing, cross-country slowly114
Skiing, downhill moderate178
Skiing, downhill rapidly244
Skiing, downhill slowly109
Snowboarding, light 150
Snowboarding, moderate 182
Snowshoeing178