Step Conversion Chart
For times when you choose an activity other than walking, check the chart below to determine the
activity’s equivalent number of steps.
Simply multiply the number of times you did the activity by the number of steps indicated on the chart.
For example, 30 minutes of bowling equals 1650 steps. (30 minutes x 55).
If your activity is not listed below, find the one(s) most similar to it on the list and estimate the activity’s
step value.
Please note: Conversions are estimates; your actual steps may vary
Steps per Steps per Steps per
Physical Activity minute Physical Activity minute Physical Activity minute
Aerobics, high intensity 190 Housework, window cleaning 75 Swimming, 23 meters/min 120
Aerobics, low intensity 115 In-line skating, leisurely 84 Swimming, 46 meters/min 225
Aerobics, step 145 Judo, competitive 185 Swimming, 67 meters/min 290
Badminton, game 150 Mowing lawn 135 Swimming, back stroke 1.6kmph 111
Basketball, game 220 Netball Swimming, back stroke 3.2kmph 196
Bowling 55 * Centre 200 Swimming, breaststroke 1.6kmph 89
Boxing, competitive 213 * GA/GD 167 Swimming, breaststroke 3.2kmph 178
Boxing, non-competitive 131 * WA/WD 150 Swimming, crawl stroke 1.6kmph 91
Canoeing, leisurely (4 kmph) 70 * GS/GK 100 Swimming, crawl stroke 3.2kmph 156
Cross Trainer, fast 270 Painting (houses, fences, etc) 80 Swimming, treading water 98
Cross Trainer, medium 200 Ping pong 90 Tennis, doubles 110
Cycling, 16 kmph 93 Roller skating, moderately 173 Tennis, singles 160
Cycling, 24 kmph 160 Rowing, heavy 289 Volleyball, game 120
Cycling, 32 kmph 200 Rowing, moderately 150 Volleyball, leisurely 70
Cycling, 8 kmph 55 Rowing, leisurely 75 Walking in water, leisurely 49
Dancing, fast 175 Running, 16 kmph 350 Washing the car 75
Dancing, slow 55 Running 8 kmph 185 Water Aerobics 100
Firewood, carrying 176 Running, 9.5 kmph 230 Waxing the car 100
Firewood, chopping 300 Running, 13 kmph 305 Weight lifting, abdominal only 64
Firewood, sawing with handsaw 113 Scuba diving 190 Weight lifting, arms only 42
Firewood, stacking 89 Shopping for groceries 60 Weight lifting, back only 80
Gardening, heavy 155 Shovelling 195 Weight lifting, legs only 96
Gardening, hoeing, moderate 93 Shovelling, heavy 278 Weight lifting, shoulders only 69
Gardening, weeding, (kneeling) 73 Skiing, water 160 Weight lifting, 40 sec btwn sets 255
Golfing, walking, no cart 100 Skipping rope, fast 285 Weight lifting, 60 sec btwn sets 190
Golfing, with a cart 70 Skipping rope, moderate 167 Weight lifting, 90 sec btwn sets 125
Handball, competitive 230 Soccer, competitive 195 Yoga 100
Handball, recreational 142 Soccer, recreational 144
Hiking 155 Squash 205
Hiking, 4.5kg load 180 Stair climbing machine 160
Hiking, 13.6kg load 235 Stair climbing at 26 stairs/min 89
Horseback riding, leisurely 31 Stair climbing at 39 stairs/min 133
Horseback riding, trotting 102 Stair climbing at 52 stairs/min 180
Housework, general, vacuuming 90 Stair climbing at 91 stairs/min 309
Housework, scrubbing the floor 140 Stair climbing at 100 stairs/min 311
