Steps Conversion Chart

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(Multiply by the number of minutes you participated)

Activity Steps   Activity Steps
Aerobics, high impact 203              Painting 131
Aerobics, low impact 145   Pilates 101
Aerobics, step 246   Ping-pong 116
Badminton, casual 131   Racquetball, casual 203
Badminton, competitive 203   Racquetball, competitive 290
Basketball, game 230   Raking leaves 125
Basketball, recreational 174   Roller skating 203
Bicycling, leisurely < 15 mph 116   Rowing, light 101
Bicycling, moderate > 15 mph 203   Rowing, moderate 203
Bicycling, stationary 203   Running, 10 mph (6 min/mile) 463
Bowling 87   Running, 8 mph (7.5 min/mile)   391
Boxing 348   Running, 6 mph (10 min/mile) 290
Canoeing 87   Running, 5 mph (12 min/mile) 232
Chopping wood 174   Scuba diving 203
Circuit Training 232   Snow shoveling 174
Cross-country skiing, intense 260   Snowboarding, light 150
Cross-country skiing, moderate   232   Snowboarding, moderate 182
Cross-country skiing, slow 203   Soccer, recreational 203
Dancing 131   Soccer, competitive 290
Downhill skiing 174   Softball 145
Elliptical trainer 203   Spinning class 240
Firewood, carrying 145   Squash 348
Firewood, sawing with handsaw   217   Stair climbing, machine 260
Firewood, stacking 145   Stair climbing, moderate 334
Football 260   Stair climbing, slow 232
Gardening, light 116   Stair climbing, vigorous 434
Gardening, heavy 174   Stretching 72
Gardening, weeding 131   Swimming, backstroke 203
Golfing, without a cart 131   Swimming, breaststroke 290
Golfing, with a cart 101   Swimming, butterfly 319
Grocery Shopping 67   Swimming, freestyle 203
Handball 348   Swimming, leisure 174
Hiking, 10–20 lb. load 217   Swimming, treading water 116
Hiking, 21–42 lb. load 232   Tae Kwon Do 290
Hiking, general 172   Tai Chi 116
Horseback riding 116   Tennis, doubles 174
Horseback riding, trotting 188   Tennis, singles 232
Housework, light 101   Trampoline 101
Housework, mopping floors 101   Volleyball, game 232
Housework, scrubbing floors 174   Volleyball, leisure 87
Housework, vacuuming 87   Wash the car 87
Housework, washing windows 87   Water aerobics 116
Ice skating 203   Water skiing 174
Judo 290   Wax the car 131
Jumping rope, fast 348   Weight lifting, moderate 87
Jumping rope, moderate 290   Weight lifting, vigorous 174
Karate 290   Wii Sports – Baseball 66
Kickboxing 290   Wii Sports – Boxing 232
Mowing 160   Wii Sports – Golf 73
Nordic Track 232   Yard Work 145
Orienteering 260   Yoga 72

 

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