Activity to Step Conversion
Convert your exercise minutes into steps! Simply multiply the number of minutes you participated in an activity by the number of steps indicated in the chart.
Note: All conversions are estimates.
Sources: America on the Move; Healthy Steps to Albany; Concordia Plan Services.
Activity
Steps per Minute
Aerobic dancing class
127
Aerobic fitness class
181
Aerobics, low impact
125
Aerobics, step
153
Backpacking
181
Badminton, casual
131
Badminton, competitive
203
Ballet dancing
120
Baseball
130
Basketball, game
145
Basketball, recreational
130
Bicycling, easy pace
130
Bicycling, moderate pace
170
Bicycling, vigorous pace
200
Billiards/pool
76
Bowling
71
Bowling on the Wii
61
Boxing, non-competitive
131
Boxing, competitive
222
Calisthenics
106
Canoeing
91
Cheerleading
100
Children's playground game
136
Circuit training
199
Climbing, rock/mountain
270
Cooking
61
Croquet
76
Dancing, class
109
Dancing, salsa/country/swing
109
Dancing, party
109
Drill team
153
Elliptical trainer
203
Fencing
182
Firewood-carrying/chopping
60
Fishing
91
Football
199
Frisbee
91
Gardening
80
Golf, carrying clubs
109
Golf, powered cart
80
Grocery shopping
67
Gymnastics
121
Handball
348
Hiking
172
Hiking, orienteering
232
Hockey, field and ice
240
Home/auto repair
91
Horseback riding
90
Horseshoes
71
Housework, light
72
Ice skating, general
84
Ice skating, moderate
122
In-line skating
190
Jogging
181
Judo & Karate
236
Jumping rope, fast
300
Jumping rope, moderate
250
Kayaking
152
Kickboxing
290
Lacrosse
242
Miniature golf
91
Mopping
60
Mowing lawn
120
Painting (a room)
78
Pilates
91
Punching bag
180
Raking lawn/leaves
121
Racquetball, casual
181
Racquetball, competitive
254
Rock climbing
244
Rollerblading
156
Rowing
147
Rowing machine
212
Rugby
303
Running, 12 minute mile
178
Running, 10 minute mile
222
Running, 8 minute mile
278
Sailing, boat and board
91
Scrubbing floors
71
Scuba diving
203
Shopping
70
Shoveling snow
145
Skateboarding
102
Skeeball
52
Skiing, light/moderate
109
Skiing, cross-country
114
Sledding
158
Snowboarding
182
Snowmobiling
106
Snowshoeing
181
Soccer, recreational
181
Soccer, competitive
145
Softball
152
Spinning
200
Squash
348
Stair climbing, machine
200
Stair climbing, up stairs
181
Stretching
15
Surfing
91
Swimming, backstroke
181
Swimming, butterfly
272
Swimming, freestyle
181
Swimming, leisure
174
Swimming, treading water
116
Table tennis
120
Tae Bo
250
Tae Kwon Do
290
Tai Chi
40
Tennis
200
Trampoline
90
Vacuuming
94
Volleyball
91
Walking, stroll
61
Walking, average
84
Washing a car
71
Water aerobics
116
Water polo
303
Water skiing
145
Waxing a car
80
Weight lifting
67
Wrestling
145
Yard work
89
Yoga
45