Activity to step conversion

Convert your exercise minutes into steps! Simply multiply the number of minutes you participated in an activity by the number of steps indicated in the chart.

Note: All conversions are estimates.

Sources: America on the Move; Healthy Steps to Albany; Concordia Plan Services.

Activity

Steps per Minute

Aerobic dancing class

127

Aerobic fitness class

181

Aerobics, low impact

125

Aerobics, step

153

Backpacking

181

Badminton, casual

131

Badminton, competitive

203

Ballet dancing

120

Baseball

130

Basketball, game

145

Basketball, recreational

130

Bicycling, easy pace

130

Bicycling, moderate pace

170

Bicycling, vigorous pace

200

Billiards/pool

Bowling

Bowling on the Wii

Boxing, non-competitive

131

Boxing, competitive

222

Calisthenics

106

Canoeing

Cheerleading

100

Children's playground game

136

Circuit training

199

Climbing, rock/mountain

270

Cooking

Croquet

Dancing, class

109

Dancing, salsa/country/swing

109

Dancing, party

109

Drill team

153

Elliptical trainer

203

Fencing

182

Firewood-carrying/chopping

Fishing

Football

199

Frisbee

Gardening

Golf, carrying clubs

109

Golf, powered cart

Grocery shopping

Gymnastics

121

Handball

348

Hiking

172

Hiking, orienteering

232

Hockey, field and ice

240

Home/auto repair

Horseback riding

Horseshoes

Housework, light

Ice skating, general

Ice skating, moderate

122

In-line skating

190

Jogging

181

Judo & Karate

236

Jumping rope, fast

300

Jumping rope, moderate

250

Kayaking

152

Kickboxing

290

Lacrosse

242

Miniature golf

Mopping

Mowing lawn

120

Painting (a room)

Pilates

Punching bag

180

Raking lawn/leaves

121

Racquetball, casual

181

Racquetball, competitive

254

Rock climbing

244

Rollerblading

156

Rowing

147

Rowing machine

212

Rugby

303

Running, 12 minute mile

178

Running, 10 minute mile

222

Running, 8 minute mile

278

Sailing, boat and board

Scrubbing floors

Scuba diving

203

Shopping

Shoveling snow

145

Skateboarding

102

Skeeball

Skiing, light/moderate

109

Skiing, cross-country

114

Sledding

158

Snowboarding

182

Snowmobiling

106

Snowshoeing

181

Soccer, recreational

181

Soccer, competitive

145

Softball

152

Spinning

200

Squash

348

Stair climbing, machine

200

Stair climbing, up stairs

181

Stretching

Surfing

Swimming, backstroke

181

Swimming, butterfly

272

Swimming, freestyle

181

Swimming, leisure

174

Swimming, treading water

116

Table tennis

120

Tae Bo

250

Tae Kwon Do

290

Tai Chi

Tennis

200

Trampoline

Vacuuming

Volleyball

Walking, stroll

Walking, average

Washing a car

Water aerobics

116

Water polo

303

Water skiing

145

Waxing a car

Weight lifting

Wrestling

145

Yard work

Yoga

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