Step Conversion Chart
Your pedometer works whenever you are taking steps. For those 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 mopping equals 2550 steps. (30 minutes x 85).
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. You can also estimate steps by knowing that 2,000 steps equals one mile.
Physical Activity
Steps per
minute
Physical Activity
Steps per
minute
Aerobics, high intensity
Aerobics, low intensity
Aerobics, step
Badminton, game
Badminton, recreational
Basketball, game
Basketball, recreational
Bowling
Boxing, competitive, in a ring
Boxing, non-competitive
Canoeing, leisurely (2.5 mph)
Cycling, 10 mph
Cycling, 15 mph
Cycling, 20 mph
Cycling, 5 mph
Dancing, fast
Dancing, slow
Dancing, socially (rock, disco, etc)
Elliptical trainer, fast
Elliptical trainer, medium
Firewood, carrying
Firewood, chopping
Firewood, sawing with handsaw
Firewood, stacking
Gardening, heavy
Gardening, hoeing, moderate
Gardening, weeding,
(seated/kneeling)
Golfing, walking, no cart
Golfing, with a cart
Handball, competitive
Handball, recreational
Hiking
Hiking, 10 lb load
Hiking, 30 lb load
Horseback riding, leisurely
Horseback riding, trotting
Housework, general, vacuuming
Housework, mopping floors
Housework, scrubbing the floor
190
115
145
150
98
220
130
55
213
131
70
93
160
200
55
175
55
100
270
200
176
300
113
89
155
93
73
Running, 10 mph (6 min/mile)
Running 5 mph (12 min/mile)
Running, 6 mph (10 min/mile)
Running, 8 mph (7.5 min/mile)
Scuba diving
Shopping for groceries
Skiing, cross country, intense
Skiing, cross country, moderate
Skiing, cross country, slowly
Skiing, downhill, slowly
Skiing, water
Skipping rope, fast
Skipping rope, moderate
Snowshoeing
Snow shoveling
Snow shoveling, heavy
Soccer, competitive
Soccer, recreational
Squash
Stair climbing machine
Stair climbing at 26 stairs/min
Stair climbing at 39 stairs/min
Stair climbing at 52 stairs/min
Stair climbing at 78 stairs/min
Stair climbing at 91 stairs/min
Stair climbing at 100 stairs/min
Swimming, 25 yards/min
350
185
230
305
190
60
330
220
110
130
160
285
167
156
195
278
195
144
205
160
89
133
180
267
309
311
120
100
70
230
142
155
180
235
31
102
90
85
140
Swimming, 50 yards/min
Swimming, 75 yards/min
Swimming, back stroke at 1 mph
Swimming, back stroke at 2 mph
Swimming, breast stroke at 1 mph
Swimming, breast stroke at 2 mph
Swimming, crawl stroke at 1 mph
Swimming, crawl stroke at 2 mph
Swimming, treading water
Tai Chi
Tennis, doubles
Tennis, singles
225
290
111
196
89
178
91
156
98
8
110
160
Housework, window cleaning
In-line skating, leisurely
Ice skating, competitive
Ice skating, leisurely
Judo, competitive
Mowing lawn
Orienteering
Painting (houses, fences, etc)
Ping pong
Racquetball, competitive
Racquetball, recreational
Roller skating, moderately
Rowing, heavy
Rowing, moderately
Rowing, leisurely
*Adapted from Healthpartners, Inc.
75
84
170
95
185
135
151
80
90
205
138
173
289
150
75
Volleyball, game
Volleyball, leisurely
Walking in water, leisurely
Washing the car
Water Aerobics
Waxing the car
Weight lifting, abdominal only
Weight lifting, arms only
Weight lifting, back only
Weight lifting, legs only
Weight lifting, shoulders only
Weight lifting, 40 sec btwn sets
Weight lifting, 60 sec btwn sets
Weight lifting, 90 sec btwn sets
yoga
120
70
49
75
100
100
64
42
80
96
69
255
190
125
100
Step Facts
Measure your progress by the number of steps you are covering each day. Generally speaking
you can count on 2,000 steps equaling one mile.
 10,000 steps is considered 5 miles
 200 steps is about one city block
Want to convert your steps to
 9 holes of golf (walking) equal about 8,000 steps
miles per hour (MPH)?
 Most people will do about 1,200 steps in about 10 minutes
How Active Are You?
Very Inactive
Inactive
Moderately Active
Active
Very Active
2,500 Steps or less per day
2,501 – 5,000 steps per day
5,001 – 7,500 steps per day
7,501 – 10,000 steps per day
10,001 steps or more per day
o 120 Steps/min = 3.0 MPH
o 130 Steps/min = 3.5 MPH
o 140 Steps/min = 4.0 MPH
o 150 Steps/min = 4.5 MPH
o 155 Steps/min = 5.0 MPH
Caloric Estimates for 10,000 Steps
Weight
100 – 119 lbs (45 – 54 kg)
120 – 139 lbs (54.5 – 63 kg)
140 – 159 lbs (63.5 – 72 kg)
160 – 179 lbs (72.5 – 81 kg)
180 – 199 lbs (81.5 – 90 kg)
200 – 239 lbs (90.5 – 99 kg)
220 – 239 lbs (99.5 – 108 kg)
240 – 259 lbs (108.5 – 117 kg)
260 – 289 lbs (117.5 – 131 kg)
Caloric Cost
420
440
460
480
500
520
540
560
580
* source: http://www.speakwell.com/well/2002_summer/6.shtml