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Action Chart to Determine Steps for Miles

Tuesday, March 06, 2018

This handy chart is from Megan.
I really like it.
I think that I will refer to it often.


Use this conversion chart to determine the number of steps per minute for activities other than walking. Multiply the number of minutes you participated in the activity by the number indicated in the chart.

For example, high impact aerobics for 30 minutes equals 6,090 steps (30 x 203 = 6,090).

2,000 steps equal one mile.



Physical Activity Multiply Time Spent with Below Number
Aerobics: low impact 145
Aerobics: high impact 203
Aerobics: step 246
Badminton, casual 131
Basketball, recreational 174
Basketball, game 230
Bicycling - leisurely 116
Bicycling - stationary 203
Bowling 87
Boxing 348
Canoeing, light 87
Circuit Training 232
Cross-country, skiing, moderate 232
Dancing 131
Downhill skiing 174
elliptical trainer 203
Football 260
Gardening, light 116
Gardening, heavy 174
Gardening, weeding 131
Golfing (without a cart) 131
Grocery Shopping 67
Handball 348
Hiking, 10-20 lb. load 217
Hiking, 21-42 lb. load 232
Hiking, general 172
Horseback riding 116
Horseback riding, trotting 188
Housework, light 72
Housework, mopping floors 101
Housework, scrubbing the floor 110
Housework, vacuuming 101
Housework, washing windows 87
Ice Skating 203
Jumping rope, moderate 290
Karate 290
Kick boxing 290
Mountain Climbing 153
Mowing 160
Painting 78
Racquetball, playing recreational 203
Raking Leaves 125
Roller Skating 203
Running, 10 mph (6 min/mile) 463
Running, 8 mph (7.5 min/mile) 391
Running, 6 mph (10 min mile) 290
Running, 5 mph (12 min/mile) 232
Soccer, recreational 203
Soccer, competitive 290
Softball 145
Spinning Class 240
Squash 348
Swimming, backstroke 203
Swimming, breaststroke 290
Swimming, butterfly 319
Swimming, freestyle 203
Swimming, leisure 174
Swimming, treading water 116
Tae Kwon Do 290
Tennis, doubles 174
Tennis, singles 232
Trampoline 101
Volleyball, game 232
Volleyball, leisure 87
Walking (normal pace) 100
Wash the car 87
Water Aerobics 116
Water Skiing 174
Wax the car 131
Yard Work 145
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Member Comments About This Blog Post
  • PROVERBS31JULIA
    Cool info - think I will re-blog this chart - or lists trampoline - which I would think applicable to rebounding or “mini-trampoline”? I had a different blog along the lines of time equivalents and steps, but don’t think it had a chart of activities like this!?
    1087 days ago
  • JINJERLY
    I love that roller skating is listed!
    1145 days ago
  • KALIGIRL
    Cool emoticon
    1205 days ago
  • JEANKNEE
    Thanks for sharing the chart!
    1206 days ago
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