Use this conversion chart to determine the number of steps per minute for activities other than walking. Multiply the number of minutes you participated in the activity by the number indicated in the chart.
For example, high impact aerobics for 30 minutes equals 6,090 steps (30 x 203 = 6,090).
| Physical Activity |
Multiply Time Spent with Below Number |
| Aerobics: low impact |
145 |
| Aerobics: high impact |
203 |
| Aerobics: step |
246 |
| Badminton, casual |
131 |
| Basketball, recreational |
174 |
| Basketball, game |
230 |
| Bicycling - leisurely |
116 |
| Bicycling - stationary |
203 |
| Bowling |
87 |
| Boxing |
348 |
| Canoeing, light |
87 |
| Circuit Training |
232 |
| Cross-country, skiing, moderate |
232 |
| Dancing |
131 |
| Downhill skiing |
174 |
| Elliptical trainer |
203 |
| Football |
260 |
| Gardening, light |
116 |
| Gardening, heavy |
174 |
| Gardening, weeding |
131 |
| Golfing (without a cart) |
131 |
| Grocery Shopping |
67 |
| Handball |
348 |
| Hiking, 10-20 lb. load |
217 |
| Hiking, 21-42 lb. load |
232 |
| Hiking, general |
172 |
| Horseback riding |
116 |
| Horseback riding, trotting |
188 |
| Housework, light |
72 |
| Housework, mopping floors |
101 |
| Housework, scrubbing the floor |
110 |
| Housework, vacuuming |
101 |
| Housework, washing windows |
87 |
| Ice Skating |
203 |
| Jumping rope, moderate |
290 |
| Karate |
290 |
| Kick boxing |
290 |
| Mountain Climbing |
153 |
| Mowing |
160 |
| Painting |
78 |
| Pilates |
101 |
| Racquetball, playing recreationally |
203 |
| Raking Leaves |
125 |
| Resistance Training |
74 |
| Roller Skating |
203 |
| Running, 10 mph (6 min/mile) |
463 |
| Running, 8 mph (7.5 min/mile) |
391 |
| Running, 6 mph (10 min mile) |
290 |
| Running, 5 mph (12 min/mile) |
232 |
| Soccer, recreational |
203 |
| Soccer, competitive |
290 |
| Softball |
145 |
| Spinning Class |
240 |
| Squash |
348 |
| Stair climbing, machine |
260 |
| Stair climbing, moderate |
334 |
| Stair climbing, slow |
232 |
| Stair climbing, vigorous |
434 |
| Stretching |
72 |
| Swimming, backstroke |
203 |
| Swimming, breaststroke |
290 |
| Swimming, butterfly |
319 |
| Swimming, freestyle |
203 |
| Swimming, leisure |
174 |
| Swimming, treading water |
116 |
| Tae Kwon Do |
290 |
| Tai Chi |
116 |
| Tennis, doubles |
174 |
| Tennis, singles |
232 |
| Trampoline |
101 |
| Volleyball, game |
232 |
| Volleyball, leisure |
87 |
| Walking (normal pace) |
100 |
| Wash the car |
87 |
| Water Aerobics |
116 |
| Water Skiing |
174 |
| Wax the car |
131 |
| Weight lifting, abdominal |
64 |
| Weight lifting, arms only |
42 |
| Weight lifing, back only |
80 |
| Weight lifting, moderate |
87 |
| Weight lifting, shoulders |
69 |
| Weight lifting, vigorous |
174 |
| Yard Work |
145 |
| Yoga |
72 |
|
