Activity Conversion Chart
Activity Conversion Chart
|
Activity
|
Steps/Min (Avg)
|
Activity
|
Steps/Min (Avg)
|
|
| Bicycling |
|
|
| Running |
|
|
|
Bicycling (leisurely, 10-11.9 mph)
|
100
|
Running a 6 minute mile
|
247
|
|
Bicycling (moderate, 12-13.9 mph)
|
200
|
Running a 7 minute mile
|
222
|
|
Bicycling (vigorous, 14-15.9 mph)
|
250
|
Running a 8 minute mile
|
200
|
|
| Dancing |
|
|
Running a 9 minute mile
|
184
|
|
Aerobic dancing, low impact
|
118
|
Running, jogging
|
156
|
|
Aerobic dancing, strenuously
|
140
|
Walking at a normal pace
|
100
|
|
Dancing, choreographed
|
158
|
| Sports & Games |
|
|
|
Dancing, socially
|
93
|
Badminton
|
98
|
|
Line Dancing
|
139
|
Baseball
|
111
|
|
| Gym Activities |
|
|
Basketball, game
|
230
|
|
Aerobics (high impact)
|
182
|
Basketball, playing recreational
|
138
|
|
Aerobics (low impact)
|
125
|
Billiards
|
77
|
|
Aerobics (moderate)
|
154
|
Bowling
|
87
|
|
Basketball, game
|
230
|
Boxing, in a ring competitively
|
213
|
|
Basketball, playing recreational
|
138
|
Boxing, non-competitive
|
131
|
|
Boxing, in a ring competitively
|
213
|
Cricket
|
111
|
|
Boxing, non-competitive
|
131
|
Fencing
|
133
|
|
Circuit Training
|
178
|
Football
|
189
|
|
Elliptical trainer
|
203
|
Golfing, with a cart
|
78
|
|
Gymnastics
|
89
|
Golfing, without a cart
|
122
|
|
Handball, recreational
|
142
|
Gymnastics
|
89
|
|
Judo
|
187
|
Handball, recreational
|
142
|
|
Jumping Rope, moderate/fast
|
244
|
Hockey
|
178
|
|
Jumping Rope, slow
|
178
|
Ice skating, competitively
|
162
|
|
Karate
|
290
|
Ice skating, leisurely
|
84
|
|
Kickboxing
|
290
|
Ice skating, moderately
|
122
|
|
Pilates
|
101
|
Judo
|
187
|
|
Racquetball
|
138
|
Karate
|
290
|
|
Racquetball, playing competitively
|
198
|
Kickboxing
|
290
|
|
Rowing, light
|
111
|
Racquetball
|
138
|
|
Rowing, moderate
|
179
|
Racquetball, playing competitively
|
198
|
|
Rowing, vigorous effort
|
203
|
Scuba diving
|
203
|
|
Softball
|
145
|
Skiing, cross-country moderately
|
164
|
|
Stair climbing, moderate
|
180
|
Skiing, cross-country rapidly
|
256
|
|
Stair climbing, slow
|
90
|
Skiing, cross-country slowly
|
114
|
|
Stair climbing, vigorous
|
267
|
Skiing, downhill moderate
|
178
|
|
Stretching
|
6
|
Skiing, downhill rapidly
|
244
|
|
Swimming, leisure
|
133
|
Skiing, downhill slowly
|
109
|
|
Swimming, moderate effort
|
174
|
Snowboarding, light
|
150
|
|
Swimming, treading water
|
49
|
Snowboarding, moderate
|
182
|
|
Swimming, vigorous effort
|
222
|
Soccer, playing competitively
|
218
|
|
Tae Kwon Do
|
290
|
Soccer, recreational
|
144
|
|
Tai Chi
|
8
|
Softball
|
145
|
|
Water Aerobics
|
100
|
Squash
|
348
|
|
Weight lifting, light
|
66
|
Tae Kwon Do
|
290
|
|
Weight lifting, moderate
|
87
|
Tai Chi
|
8
|
|
Weight lifting, vigorous
|
133
|
Tennis, doubles
|
102
|
|
Yoga
|
100
|
Tennis, singles
|
178
|
|
| Household Activities |
|
|
Volleyball, game
|
232
|
|
Grocery Shopping
|
67
|
Volleyball, leisure
|
87
|
|
Housework, light
|
72
|
Water Polo
|
222
|
|
Housework, mopping floors
|
51
|
Yoga
|
100
|
|
Housework, vacuuming
|
101
|
| Walking |
|
|
|
Housework, washing windows
|
87
|
Golfing, with a cart
|
78
|
|
Painting/papering
|
78
|
Golfing, without a cart
|
122
|
|
Washing the car
|
87
|
Grocery Shopping
|
67
|
|
| Lawn and Garden |
|
|
Hiking, 10-20 lb. load
|
217
|
|
Firewood, chopping
|
133
|
Hiking, 21-42 lb. load
|
232
|
|
Firewood, sawing
|
113
|
Hiking, general
|
172
|
|
Firewood, stacking
|
89
|
Orienteering
|
151
|
|
Gardening, heavy
|
174
|
Running, jogging
|
156
|
|
Gardening, light
|
73
|
Snowshoeing
|
178
|
|
Gardening, moderate
|
116
|
Stair climbing, moderate
|
180
|
|
Hoeing in a garden
|
96
|
Stair climbing, slow
|
90
|
|
Mowing
|
160
|
Stair climbing, vigorous
|
267
|
|
Raking leaves
|
125
|
Walking at a normal pace
|
100
|
|
Yard Work, general
|
145
|
| Water |
|
|
|
| Miscellaneous |
|
|
Canoeing, leisurely
|
100
|
|
Badminton
|
98
|
Rowing, light
|
111
|
|
Billiards
|
77
|
Rowing, moderate
|
179
|
|
Bowling
|
87
|
Rowing, vigorous effort
|
203
|
|
Fishing, from boat, sitting
|
56
|
Scuba diving
|
203
|
|
Fishing, from river bank and walking
|
111
|
Swimming, leisure
|
133
|
|
Frisbee, general playing
|
67
|
Swimming, moderate effort
|
174
|
|
Grocery Shopping
|
67
|
Swimming, treading water
|
49
|
|
Horseback riding, trotting
|
102
|
Swimming, vigorous effort
|
222
|
|
Horseback riding, walking leisurely
|
31
|
Water Aerobics
|
100
|
|
In-line skating, moderately
|
125
|
Water Polo
|
222
|
|
Jumping Rope, moderate/fast
|
244
|
Water Skiing
|
104
|
|
Jumping Rope, slow
|
178
|
| Winter |
|
|
|
Mowing
|
160
|
Curling
|
89
|
|
Orienteering
|
151
|
Hockey
|
178
|
|
Painting/papering
|
78
|
Ice skating, competitively
|
162
|
|
Pilates
|
101
|
Ice skating, leisurely
|
84
|
|
Raking leaves
|
125
|
Ice skating, moderately
|
122
|
|
Rollerblading, moderately
|
125
|
Shoveling snow, heavy
|
278
|
|
Shoveling snow, heavy
|
278
|
Shoveling snow, light
|
133
|
|
Shoveling snow, light
|
133
|
Shoveling snow, moderate
|
174
|
|
Shoveling snow, moderate
|
174
|
Skiing, cross-country moderately
|
164
|
|
Tae Kwon Do
|
290
|
Skiing, cross-country rapidly
|
256
|
|
Tai Chi
|
8
|
Skiing, cross-country slowly
|
114
|
|
Washing the car
|
87
|
Skiing, downhill moderate
|
178
|
|
Yoga
|
100
|
Skiing, downhill rapidly
|
244
|
|
| Outdoor Activities |
|
|
Skiing, downhill slowly
|
109
|
|
Badminton
|
100
|
Snowboarding, light
|
150
|
|
Baseball
|
111
|
Snowboarding, moderate
|
182
|
|
Basketball, game
|
230
|
Snowshoeing
|
178
|
|
Basketball, playing recreational
|
138
|
|
|
|
Bicycling (leisurely, 10-11.9 mph)
|
100
|
|
|
|
Bicycling (moderate, 12-13.9 mph)
|
200
|
|
|
|
Bicycling (vigorous, 14-15.9 mph)
|
250
|
|
|
|
Canoeing, leisurely
|
100
|
|
|
|
Firewood, chopping
|
133
|
|
|
|
Firewood, sawing
|
113
|
|
|
|
Firewood, stacking
|
89
|
|
|
|
Fishing, from boat, sitting
|
56
|
|
|
|
Fishing, from river bank and walking
|
111
|
|
|
|
Frisbee, general playing
|
67
|
|
|
|
Gardening, heavy
|
174
|
|
|
|
Gardening, light
|
73
|
|
|
|
Gardening, moderate
|
116
|
|
|
|
Golfing, with a cart
|
78
|
|
|
|
Golfing, without a cart
|
122
|
|
|
|
Hiking, 10-20 lb. load
|
217
|
|
|
|
Hiking, 21-42 lb. load
|
232
|
|
|
|
Hiking, general
|
172
|
|
|
|
Horseback riding, trotting
|
102
|
|
|
|
Horseback riding, walking leisurely
|
31
|
|
|
|
In-line skating, moderately
|
125
|
|
|
|
Mowing
|
160
|
|
|
|
Orienteering
|
151
|
|
|
|
Rollerblading, moderately
|
125
|
|
|
|
Running a 6 minute mile
|
247
|
|
|
|
Running a 7 minute mile
|
222
|
|
|
|
Running a 8 minute mile
|
200
|
|
|
|
Running a 9 minute mile
|
184
|
|
|
|
Running, jogging
|
156
|
|
|
|
Shoveling snow, heavy
|
278
|
|
|
|
Shoveling snow, light
|
133
|
|
|
|
Shoveling snow, moderate
|
174
|
|
|
|
Skiing, cross-country moderately
|
164
|
|
|
|
Skiing, cross-country rapidly
|
256
|
|
|
|
Skiing, cross-country slowly
|
114
|
|
|
|
Skiing, downhill moderate
|
178
|
|
|
|
Skiing, downhill rapidly
|
244
|
|
|
|
Skiing, downhill slowly
|
109
|
|
|
|
Snowboarding, light
|
150
|
|
|
|
Snowboarding, moderate
|
182
|
|
|
|
Snowshoeing
|
178
|
|
|
|
Soccer, playing competitively
|
218
|
|
|
|
Soccer, recreational
|
144
|
|
|
|
Softball
|
145
|
|
|
|
Tennis, doubles
|
102
|
|
|
|
Tennis, singles
|
178
|
|
|
|
Volleyball, game
|
232
|
|
|
|
Volleyball, leisure
|
87
|
|
|
|
Walking at a normal pace
|
100
|
|
|
|
Washing the car
|
87
|
|
|
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