Transcription of ACTIVITY CONVERSION CHART - …
1 ACTIVITY CONVERSION CHART 2017 ADURO, Inc. All rights reservedHow do your daily activities translate to steps? How could an increase in your daily movement benefit you?Light ActivityModerate ACTIVITY (Continued on next page)Physical ACTIVITY is more than running a marathon and going to the gym. Did you know you can still participate in a step challenge if you are a surfer, yogi, or a gardener? Below are various activities, separated by intensity, so you can see what you are already doing and what opportunity you have to ignite your workout!ActivitySteps/MinuteWalking, mph, slow pace76 Home repair/Housework (cleaning, washing car, carpentry, breastfeeding)91 Yard work (planting, driving tractor/lawn mower)121 Yoga (meditating/stretching)76 Canoeing106 Calisthenics (Body weight exercises)106 ActivitySteps/MinuteWalking, mph115 Bicycling (10 mph), to work or pleasure182 Home repair/ Housework (cleaning gutters, painting, moving)182 ACTIVITY CONVERSION CHART 2017 ADURO, Inc.
2 All rights reservedActivitySteps/MinuteYard work (gardening, manually trimming shrubs, raking leaves)121 Power Yoga148 Dancing (ballet, tap, jazz)170 Hiking (normal pace; 1-5% grade uphill)172 Surfing212 Weight Lifting121 Elliptical249 Rowing212 Aerobic Class, low impact152 ACTIVITY -promoting video game (Wii-Fit, Xbox Connect, Dance Dance Revolution)180 ActivitySteps/MinuteWalking, mph, very brisk242 Running (12 min/mile)349 Bicycling (12+ mph)242 Home repair/ Housework (scrubbing floors, roofing, building a fence)300 Vigorous ActivityModerate ACTIVITY (Continued)(Continued on next page)IGNITING ACTIONA fter reading this information, do you see an opportunity to increase your intensity level this week?What activities will you incorporate into your fitness routine?
3 Total time (minutes) X number steps/minute = Total number of stepsDon t have an ACTIVITY tracking device? Calculate your total steps use the following equation: 2017 ADURO, Inc. All rights reservedActivitySteps/MinuteYard work (chopping wood, shoveling snow)259 Dancing (social, w/ kids)272 Backpacking w/ loaded pack242 Swimming303 Weight Lifting (Power lifting, body building)182 Circuit Training, w/ kettlebells and minimal rest period242 Aerobic class, high impact/step258 Stair climber273 Vigorous ACTIVITY (Continued) ACTIVITY CONVERSION CHART
