Step Conversion Chart - arhs-nc.org

1 ACTIVITY Conversion CHARTUse this info if you're counting steps and want to convertactivities that are not easily measured by the NOTE: Activity Conversions are estimates; your actualsteps may varyBicycling | Dancing | Gym Activities | Household Activities | Lawn and Garden | Miscellaneous | Outdoor Activities | Running | Sports & Games | Walking | Water | WinterNumber of Steps per MinuteActivitySteps/Min (Avg)| Bicycling |Bicycling (leisurely, mph)100 Bicycling (moderate, mph)200 Bicycling (vigorous, 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)

2 125 Aerobics (moderate)154 Basketball, game230 Basketball, playing recreational138 Boxing, in a ring competitively213 Boxing, non-competitive131 Circuit Training178 Elliptical trainer203 Gymnastics89 Handball, recreational142 step Conversion of 71/11/11 1:02 PMJudo187 Jumping Rope, moderate/fast244 Jumping Rope, slow178 Karate290 Kickboxing290 Pilates101 Racquetball138 Racquetball, playing competitively198 Rowing, light111 Rowing, moderate179 Rowing, vigorous effort203 Softball145 Stair climbing, moderate180 Stair climbing, slow90 Stair climbing, vigorous267 Stretching6 Swimming, leisure133 Swimming, moderate effort174 Swimming, treading water49 Swimming, vigorous effort222 Tae Kwon Do290 Tai Chi8 Water Aerobics100 Weight lifting, light66 Weight lifting, moderate87 Weight lifting.

3 Vigorous133 Yoga100| Top | | Household Activities |Grocery Shopping67 Housework, light72 Housework, mopping floors51 Housework, vacuuming101 Housework, washing windows87 Painting/papering78 Washing the car87| Top | | Lawn and Garden |Firewood, chopping133 step Conversion of 71/11/11 1:02 PMFirewood, sawing113 Firewood, stacking89 Gardening, heavy174 Gardening, light73 Gardening, moderate116 Hoeing in a garden96 Mowing160 Raking leaves125 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 leisurely31In-line skating, moderately125 Jumping Rope, moderate/fast244 Jumping Rope, slow178 Mowing160 Orienteering151 Painting/papering78 Pilates101 Raking leaves125 Rollerblading.

4 Moderately125 Shoveling snow, heavy278 Shoveling snow, light133 Shoveling snow, moderate174 Tae Kwon Do290 Tai Chi8 Washing the car87 Yoga100| Top | | Outdoor Activities |Badminton100 step Conversion of 71/11/11 1:02 PMBaseball111 Basketball, game230 Basketball, playing recreational138 Bicycling (leisurely, mph)100 Bicycling (moderate, mph)200 Bicycling (vigorous, 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, light73 Gardening, moderate116 Golfing, with a cart78 Golfing, without a cart122 Hiking, 10-20 lb.

5 Load217 Hiking, 21-42 lb. load232 Hiking, general172 Horseback riding, trotting102 Horseback riding, walking leisurely31In-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 step Conversion of 71/11/11 1.

6 02 PMSnowboarding, light150 Snowboarding, moderate182 Snowshoeing178 Soccer, playing competitively218 Soccer, recreational144 Softball145 Tennis, doubles102 Tennis, singles178 Volleyball, game232 Volleyball, leisure87 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 cart122 Gymnastics89 Handball, recreational142 Hockey178 Ice skating, competitively162 step Conversion of 71/11/11 1.

7 02 PMIce 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, light150 Snowboarding, moderate182 Soccer, playing competitively218 Soccer, recreational144 Softball145 Squash348 Tae Kwon Do290 Tai Chi8 Tennis, doubles102 Tennis, singles178 Volleyball, game232 Volleyball, leisure87 Water Polo222 Yoga100| Top | | Walking |Golfing, with a cart78 Golfing, without a cart122 Grocery Shopping67 Hiking, 10-20 lb.

8 Load217 Hiking, 21-42 lb. load232 Hiking, general172 Orienteering151 Running, jogging156 Snowshoeing178 Stair climbing, moderate180 step Conversion of 71/11/11 1:02 PMStair climbing, slow90 Stair climbing, vigorous267 Walking at a normal pace100| Top | | Water |Canoeing, leisurely100 Rowing, light111 Rowing, moderate179 Rowing, vigorous effort203 Scuba diving203 Swimming, leisure133 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.

9 Cross-country moderately164 Skiing, cross-country rapidly256 Skiing, cross-country slowly114 Skiing, downhill moderate178 Skiing, downhill rapidly244 Skiing, downhill slowly109 Snowboarding, light150 Snowboarding, moderate182 Snowshoeing178 step Conversion of 71/11/11 1:02 PM