Convert your exercise minutes into steps
Multiply the number of minutes you participated in the activity by the
number of steps indicated in the chart. Note: Conversions are estimates.
Activity Steps/min Activity Steps/min Activity Steps/min
Aerobic dancing class 127 Children’s playground game 136 Hiking 172
Aerobic fitness class 181 Circuit training 199 Hiking, orienteering 232
Aerobics, low impact 125 Climbing, rock/mountain 270 Hockey, field and ice 240
Aerobics, step 153 Cooking 61 Home/auto repair 91
Backpacking 181 Croquet 76 Horseback riding 90
Badminton, casual 131 Dancing, class 109 Horseshoes 71
Badminton, competitive 203 Dancing, salsa/country/swing 109 Housework, light 72
Ballet dancing 120 Dancing, party 109 Ice skating, general 84
Baseball 130 Drill team 153 Ice skating, moderate 122
Basketball, game 145 Electronic sports, Wii PS3 91 In-line skating 190
Basketball, recreational 130 Elliptical trainer 203 Jogging 181
Bicycling, easy pace 130 Fencing 182 Judo & Karate 236
Bicycling, moderate pace 170 Firewood-carrying/chopping 60 Jumping rope, fast 300
Bicycling, vigorous pace 200 Fishing 91 Jumping rope, moderate 250
Billiards/pool 76 Football 199 Kayaking 152
Bowling 71 Frisbee 91 Kickball 212
Bowling on the Wii 61 Gardening 80 Kickboxing 290
Boxing, non-competitive 131 Golf, carrying clubs 109 Lacrosse 242
Boxing, competitive 222 Golf, powered cart 80 Miniature golf 91
Calisthenics 106 Grocery shopping 67 Mopping 60
Canoeing 91 Gymnastics 121 Mowing lawn 120
Cheerleading 100 Handball 348 Painting (a room) 78
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Activity Steps/min Activity Steps/min Activity Steps/min
Pilates 91 Sledding 158 Tai Chi 40
Punching bag 180 Snowboarding 182 Tennis 200
Raking lawn/leaves 121 Snowmobiling 106 Trampoline 90
Racquetball, casual 181 Snowshoeing 181 Vacuuming 94
Racquetball, competitive 254 Soccer, recreational 181 Volleyball 91
Rock climbing 244 Soccer, competitive 145 Walking, stroll 61
Rollerblading 156 Softball 152 Walking, average 84
Rowing 147 Spinning 200 Washing a car 71
Rowing machine 212 Squash 348 Water aerobics 116
Rugby 303 Stair climbing, machine 200 Water polo 303
Running, 12 minute mile 178 Stair climbing, down stairs 71 Water skiing 145
Running, 10 minute mile 222 Stair climbing, up stairs 181 Waxing a car 80
Running, 8 minute mile 278 Stretching 15 Weight lifting 67
Sailing, boat and board 91 Surfing 91 Wrestling 145
Scrubbing floors 71 Swimming, backstroke 181 Yard work 89
Scuba diving 203 Swimming, butterfly 272 Yoga 45
Shopping 70 Swimming, freestyle 181
Shoveling snow 145 Swimming, leisure 174
Skateboarding 102 Swimming, treading water 116
Skeeball 52 Table tennis 120
Skiing, light/moderate 109 Tae Bo 250 Sources: America on the Move; Healthy Steps to
Skiing, cross-country 114 Tae Kwon Do 290 Albany; Concordia Plan Services.
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Convert Your Exercise Minutes Into Steps
Multiply the number of minutes you participated in the activity by the number indicated in the chart.
PLEASE NOTE: Conversions are estimates.
Activities Steps Per Minute Activities Steps Per Minute
Aerobic dancing class 127 Mowing lawn 120
Aerobic fitness class 181 Painting (a room) 78
Aerobics, low impact 125 Pilates 91
Aerobics, step 153 Punching bag 180
Backpacking 181 Raking lawn/leaves 121
Badminton, casual 131 Racquetball, casual 181
Badminton, competitive 203 Racquetball, competitive 254
Ballet dancing 120 Rock climbing 244
Baseball 130 Rollerblading 156
Basketball, game 145 Rowing 147
Basketball, recreational 130 Rowing machine 212
Bicycling, easy pace 130 Rugby 303
Bicycling, moderate pace 170 Running, 12 - minute mile 178
Bicycling, vigorous pace 200 Running, 10 - minute mile 222
Billiards/pool 76 Running, 8 - minute mile 278
Bowling 71 Sailing, boat and board 91
Bowling on the Wii 61 Scrubbing floors 71
Boxing, non-competitive 131 Scuba Diving 203
Boxing, competitive 222 Shopping 70
Calisthenics 106 Shoveling snow 145
Canoeing 91 Skateboarding 102
Cheerleading 100 Skeeball 52
Children's playground game 136 Skiing, light/moderate 109
Circuit training 199 Skiing, cross-country 114
Climbing, rock/mountain 270 Sledding 158
Cooking 61 Snowboarding 182
Croquet 76 Snowmobiling 106
Dancing, class 109 Snowshoeing 181
Dancing, salsa/country/swing 109 Soccer, recreational 181
Dancing, party 109 Soccer, competitive 145
Drill team 153 Softball 152
Electronic sports, Wii/PS3 91 Spinning 200
Elliptical trainer 203 Squash 348
Fencing 182 Stair climbing, machine 200
Firewood-carrying/chopping 60 Stair climbing, down stairs 71
Fishing 91 Stair climbing, up stairs 181
Football 199 Stretching 15
Frisbee 91 Surfing 91
Gardening 80 Swimming, backstroke 181
Golf, carrying clubs 109 Swimming, butterfly 272
Golf, powered cart 80 Swimming, freestyle 181
Grocery shopping 67 Swimming, leisure 174
Gymnastics 121 Swimming, treading water 116
Handball 348 Table tennis 120
Hiking 172 Tae Bo 250
Hiking, orienteering 232 Tae Kwon Do 290
Hockey, field and ice 240 Tai Chi 40
Home/auto repair 91 Tennis 200
Horseback riding 90 Trampoline 90
Horseshoes 71 Vacuuming 94
Housework, light 72 Volleyball 91
Ice skating, general 84 Walking, stroll 61
Ice skating, moderate 122 Walking, average 84
In-line skating 190 Washing a car 71
Jogging 181 Water aerobics 116
Judo & Karate 236 Water polo 303
Jumping rope, fast 300 Water skiing 145
Jumping rope, moderate 250 Waxing a car 80
Kayaking 152 Weight lifting 67
Kickball 212 Wrestling 145
Kickboxing 290 Yard work 89
Lacrosse 242 Yoga 45
Miniature golf 91
Mopping 60
Sources: America on the Move; Healthy Steps to Albany; Concordia Plan Services.
