Steps per One Activity Minute of Activity
How to Convert Your Activity Time from Minutes to Steps 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 = 1,995 steps (approximately one 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 One Minute of Activity” column. For example: 30 minutes gardening x 89 steps/minute = 2,670 steps Activity Steps per One Minute of Activity Activity Steps per One Minute of Activity Aerobics Class 133 Firewood, stacking 89 Archery 102 Fishing, sitting 56 Badminton, recreational 98 Fishing, walking 111 Baseball 111 Football 189 Basketball, game 178 Frisbee 67 Basketball, recreational 133 Gardening, heavy 155 Bicycling, 10 mph, easy pace 133 Gardening, hoeing, moderate 93 Bicycling, 13 mph, moderate pace 178 Gardening, weeding (seated, kneeling) 73 Bicycling, 15 mph, vigorous pace 222 Golf, carrying clubs 122 Billiards 77 Golf, power cart 78 Bowling 67 Gymnastics 89 Boxing 200 Handball 267 Calisthenics 106 Health club workout, general 122 Canoeing, light 87 Hide and seek 149 Children’s playground game 136 Hiking 155 Circuit training, general 178 Hockey 178 Cleaning your room 127 Home/auto repair 91 Cooking 61 Hopscotch 220 Dancing, aerobic 133 Horseback riding, trotting 102 Dancing, general 100 Housework, general, vacuuming 90 DDR/Wii, active video games 160 Housework, mopping floors 85 Drinking 8 oz. of water 100 Housework, scrubbing the floor 140 Dusting 157 Housework, window cleaning 75 Eating one serving of fruit or vegetables 100 Hunting 152 Elliptical machine 249 Ice skating 122 Fencing 133 Jogging 156 Firewood, carrying 176 Jumping rope, moderate/fast 244 Firewood, chopping 300 Jumping rope, slow 178 Firewood, sawing with handsaw 113 Kayaking 152 Activity Steps per One Minute of Activity Kickball 212 Snowshoeing 178 Line dancing 139 Soccer, game 222 Making the bed 127 Soccer, recreational 156 Miniature golf 91 Softball 145 Martial arts 222 Spinning 200 Mowing lawn 135 Stair climbing, leisurely 90 Painting/wallpapering 100 Stair climbing, vigorously 267 Pilates 99 Stretching 72 Ping pong 90 Surfing 186 Playing catch 97 Sweeping the floor 134 Playing with animals 149 Swimming, leisurely 133 Racquetball 156 Swimming, vigorously 222 Raking leaves 125 Tai Chi 8 Rock climbing 244 Taking out the trash 93 Roller blading/skating 156 Tennis, doubles 133 Rowing, moderate 111 Tennis, singles 178 Rowing, vigorous 189 Trampoline 325 Running, 10-minute mile 222 Volleyball 89 Running, 12-minute mile 178 Walking 133 Running, 8-minute mile 278 Washing the car 100 Scooter riding 242 Washing the dog 93 Setting the table 97 Water aerobics 89 Shopping for groceries 60 Wax the car 131 Shoveling/digging 160 Weight lifting, moderate 67 Shoveling snow 133 Weight lifting, vigorous 133 Skeeball 52 Wheelchair, manual use 101 Skiing, cross-country 200 Yoga 89 Skiing, downhill 133 Zumba 197 Activity Steps per One Minute of Activity The Office of the Surgeon General recommends striving for at least 30 minutes of physical activity on all, or most, days of the week. capbluecross.com | capitalbluestore.com/blog The information provided is meant for a general audience. Capital BlueCross and its affiliated companies believe this health education resource provides useful information but do not assume any liability associated with its use. Health care benefit programs issued or administered by Capital BlueCross and/or its subsidiaries, Capital Advantage Insurance Company®, Capital Advantage Assurance Company® and Keystone Health Plan® Central. Independent licensees of the BlueCross BlueShield Association. Communications issued by Capital BlueCross in its capacity as administrator of programs and provider relations for all companies. H4-305 (5/14)
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