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.

ActivitySteps per Minute
Aerobic dancing class127
Aerobic fitness class181
Aerobics, low impact125
Aerobics, step153
Backpacking181
Badminton, casual131
Badminton, competitive203
Ballet dancing120
Baseball130
Basketball, game145
Basketball, recreational130
Bicycling, easy pace130
Bicycling, moderate pace170
Bicycling, vigorous pace200
Billiards/pool76
Bowling71
Bowling on the Wii61
Boxing, non-competitive131
Calisthenics222
Canoeing106
Cheerleading91
Children's playground game136
Circuit training199
Climbing, rock/mountain270
Cooking61
Croquet76
Dancing, class109
Dancing, salsa/country/swing109
Dancing, party109
Drill team153
Elliptical trainer203
Fencing182
Firewood-carrying/chopping60
Fishing91
Football199
Frisbee91
Gardening80
Golf, carrying clubs109
Golf, powered cart80
Grocery shopping67
Gymnastics121
Handball348
Hiking172
Hiking, orienteering232
Hockey, field and ice240
Home/auto repair91
Horseback riding90
Horseshoes71
Housework, light72
Ice skating, general84
Ice skating, moderate122
In-line skating190
Jogging181
Judo & Karate236
Jumping rope, fast300
Jumping rope, moderate250
Kayaking152
Kickboxing290
Lacrosse242
Miniature golf91
Mopping60
Mowing lawn120
Painting (a room)78
Pilates91
Punching bag180
Raking lawn/leaves121
Racquetball, casual181
Racquetball, competitive254
Rock climbing244
Rollerblading156
Rowing147
Rowing machine212
Rugby303
Running, 12 minute mile178
Running, 10 minute mile222
Running, 8 minute mile278
Sailing, boat and board91
Scrubbing floors71
Scuba diving203
Shopping70
Shoveling snow145
Skateboarding102
Skeeball52
Skiing, light/moderate109
Skiing, cross-country114
Sledding158
Snowboarding182
Snowmobiling106
Snowshoeing181
Soccer, recreational181
Soccer, competitive145
Softball152
Spinning200
Squash348
Stair climbing, machine200
Stair climbing, up stairs181
Stretching15
Surfing91
Swimming, backstroke181
Swimming, butterfly272
Swimming, freestyle181
Swimming, leisure174
Swimming, treading water116
Table tennis120
Tae Bo250
Tae Kwon Do290
Tai Chi40
Tennis200
Trampoline90
Vacuuming94
Volleyball91
Walking, stroll61
Walking, average84
Washing a car71
Water aerobics116
Water polo303
Water skiing145
Waxing a car80
Weight lifting67
Wrestling145
Yard work89
Yoga45

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