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Health & Wellness

Exercise & Steps per Minute

Walking Challenge Resource Guide: Step Conversions

*Remember these conversions are just estimates, actual steps may vary slightly.

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Activity Steps/Min (Avg)
| Bicycling |
Bicycling (leisurely, 10-11.9 mph) 100
Bicycling (moderate, 12-13.9 mph) 200
Bicycling (vigorous, 14-15.9 mph) 250
 
 
| Dancing |
Aerobic dancing, low impact 118
Aerobic dancing, strenuously 140
Dancing, choreographed 158
Dancing, socially 93
Line Dancing 139
 
 
| Gym Activities |
Aerobics (high impact) 182
Aerobics (low impact) 125
Aerobics (moderate) 154
Basketball, game 230
Basketball, playing recreational 138
Boxing, in a ring competitively 213
Boxing, non-competitive 131
Circuit Training 178
Elliptical trainer 203
Gymnastics 89
Handball, recreational 142
Judo 187
Jumping Rope, moderate/fast 244
Jumping Rope, slow 178
Karate 290
Kickboxing 290
Pilates 101
Racquetball 138
Racquetball, playing competitively 198
Rowing, light 111
Rowing, moderate 179
Rowing, vigorous effort 203
Softball 145
Stair climbing, moderate 180
Stair climbing, slow 90
Stair climbing, vigorous 267
Stretching 6
Swimming, leisure 133
Swimming, moderate effort 174
Swimming, treading water 49
Swimming, vigorous effort 222
Tae Kwon Do 290
Tai Chi 8
Water Aerobics 100
Weight lifting, light 66
Weight lifting, moderate 87
Weight lifting, vigorous 133
Yoga 100
 
 
| Household Activities |
Grocery Shopping 67
Housework, light 72
Housework, mopping floors 51
Housework, vacuuming 101
Housework, washing windows 87
Painting/papering 78
Washing the car 87
 
 
| Lawn and Garden |
Firewood, chopping 133
Firewood, sawing 113
Firewood, stacking 89
Gardening, heavy 174
Gardening, light 73
Gardening, moderate 116
Hoeing in a garden 96
Mowing 160
Raking leaves 125
Yard Work, general 145
 
 

 

 

| Miscellaneous |
Badminton 98
Billiards 77
Bowling 87
Fishing, from boat, sitting 56
Fishing, from river bank and walking 111
Frisbee, general playing 67
Grocery Shopping 67
Horseback riding, trotting 102
Horseback riding, walking leisurely 31
In-line skating, moderately 125
Jumping Rope, moderate/fast 244
Jumping Rope, slow 178
Mowing 160
Orienteering 151
Painting/papering 78
Pilates 101
Raking leaves 125
Rollerblading, moderately 125
Shoveling snow, heavy 278
Shoveling snow, light 133
Shoveling snow, moderate 174
Tae Kwon Do 290
Tai Chi 8
Washing the car 87
Yoga 100
 
 
| Outdoor Activities |
Badminton 100
Baseball 111
Basketball, game 230
Basketball, playing recreational 138
Bicycling (leisurely, 10-11.9 mph) 100
Bicycling (moderate, 12-13.9 mph) 200
Bicycling (vigorous, 14-15.9 mph) 250
Canoeing, leisurely 100
Firewood, chopping 133
Firewood, sawing 113
Firewood, stacking 89
Fishing, from boat, sitting 56
Fishing, from river bank and walking 111
Frisbee, general playing 67
Gardening, heavy 174
Gardening, light 73
Gardening, moderate 116
Golfing, with a cart 78
Golfing, without a cart 122
Hiking, 10-20 lb. load 217
Hiking, 21-42 lb. load 232
Hiking, general 172
Horseback riding, trotting 102
Horseback riding, walking leisurely 31
In-line skating, moderately 125
Mowing 160
Orienteering 151
Rollerblading, moderately 125
Running a 6 minute mile 247
Running a 7 minute mile 222
Running a 8 minute mile 200
Running a 9 minute mile 184
Running, jogging 156
Shoveling snow, heavy 278
Shoveling snow, light 133
Shoveling snow, moderate 174
Skiing, cross-country moderately 164
Skiing, cross-country rapidly 256
Skiing, cross-country slowly 114
Skiing, downhill moderate 178
Skiing, downhill rapidly 244
Skiing, downhill slowly 109
Snowboarding, light 150
Snowboarding, moderate 182
Snowshoeing 178
Soccer, playing competitively 218
Soccer, recreational 144
Softball 145
Tennis, doubles 102
Tennis, singles 178
Volleyball, game 232
Volleyball, leisure 87
Walking at a normal pace 100
Washing the car 87
 
 
| Running |
Running a 6 minute mile 247
Running a 7 minute mile 222
Running a 8 minute mile 200
Running a 9 minute mile 184
Running, jogging 156
Walking at a normal pace 100
 
 
| Sports & Games |
Badminton 98
Baseball 111
Basketball, game 230
Basketball, playing recreational 138
Billiards 77
Bowling 87
Boxing, in a ring competitively 213
Boxing, non-competitive 131
Cricket 111
Fencing 133
Football 189
Golfing, with a cart 78
Golfing, without a cart 122
Gymnastics 89
Handball, recreational 142
Hockey 178
Ice skating, competitively 162
Ice skating, leisurely 84
Ice skating, moderately 122
Judo 187
Karate 290
Kickboxing 290
Racquetball 138
Racquetball, playing competitively 198
Scuba diving 203
Skiing, cross-country moderately 164
Skiing, cross-country rapidly 256
Skiing, cross-country slowly 114
Skiing, downhill moderate 178
Skiing, downhill rapidly 244
Skiing, downhill slowly 109
Snowboarding, light 150
Snowboarding, moderate 182
Soccer, playing competitively 218
Soccer, recreational 144
Softball 145
Squash 348
Tae Kwon Do 290
Tai Chi 8
Tennis, doubles 102
Tennis, singles 178
Volleyball, game 232
Volleyball, leisure 87
Water Polo 222
Yoga 100
 
 
| Walking |
Golfing, with a cart 78
Golfing, without a cart 122
Grocery Shopping 67
Hiking, 10-20 lb. load 217
Hiking, 21-42 lb. load 232
Hiking, general 172
Orienteering 151
Running, jogging 156
Snowshoeing 178
Stair climbing, moderate 180
Stair climbing, slow 90
Stair climbing, vigorous 267
Walking at a normal pace 100
 
 
| Water |
Canoeing, leisurely 100
Rowing, light 111
Rowing, moderate 179
Rowing, vigorous effort 203
Scuba diving 203
Swimming, leisure 133
Swimming, moderate effort 174
Swimming, treading water 49
Swimming, vigorous effort 222
Water Aerobics 100
Water Polo 222
Water Skiing 104
 
 
| Winter |
Curling 89
Hockey 178
Ice skating, competitively 162
Ice skating, leisurely 84
Ice skating, moderately 122
Shoveling snow, heavy 278
Shoveling snow, light 133
Shoveling snow, moderate 174
Skiing, cross-country moderately 164
Skiing, cross-country rapidly 256
Skiing, cross-country slowly 114
Skiing, downhill moderate 178
Skiing, downhill rapidly 244
Skiing, downhill slowly 109
Snowboarding, light 150
Snowboarding, moderate 182
Snowshoeing 178