Minutes to Steps Chart
To convert your walking time from minutes to steps, multiply the minutes you walked by 133
steps. For example:
15 minute walk x 133 steps/minute = 1995 steps (approximately 1 mile)
For other activities, find the activity that most closely matches yours on the table below and
multiply your activity minutes by the appropriate number in the “Steps per 1 minute of
Activity” column. For example:
30 minutes gardening x 89 steps/minute = 2670 steps
Activity
Aerobics Class
Baseball
Basketball, game
Basketball, recreational
Bicycling, 10 mph, easy pace
Bicycling, 13 mph, moderate pace
Bicycling, 15 mph, vigorous pace
Billiards
Bowling
Boxing
Chopping Wood
Circuit training, general
Cleaning house
Dancing, aerobic
Dancing, general
Fencing
Fishing, sitting
Fishing, walking
Football
Frisbee
Gardening
Golf, carrying clubs
Golf, power cart
Gymnastics
Handball
Health club workout, general
Hockey
Ice skating
Steps per 1 minute of Activity
133
111
178
133
133
178
222
77
67
200
133
178
78
133
100
133
56
111
189
67
89
122
78
89
267
122
178
122
Jogging
Jumping rope, moderate/fast
Jumping rope, slow
Line Dancing
156
244
178
139
Martial Arts
Painting/Wallpapering
Racquetball
Rock climbing
Roller blading/skating
Rowing, moderate
Rowing, vigorous
Running, 10 min. mile
Running, 12 min. mile
Running, 8 min. mile
Shoveling snow
Skiing, Cross-Country
Skiing, Downhill
Snowshoeing
Soccer, game
Soccer, recreational
Stair Climbing, leisurely
Stair Climbing, vigorous
Swimming, leisurely
Swimming, vigorous
Tennis, doubles
Tennis, singles
Volleyball
Walking
Washing car
Water aerobics
Weight lifting, moderate
Weight lifting, vigorous
Yard work
Yoga
222
100
156
244
156
111
189
222
178
278
133
200
133
178
222
156
90
267
133
222
133
178
89
133
100
89
67
133
111
89
The Office of the Surgeon General recommends that all
Americans strive for at least 30 minutes of physical activity on
all, or most, days of the week.
Comment [s1]: Source: Pennsylvania
Department of Health