Activity to Steps Conversion Chart
Convert your activities and sports into their equivalent steps value with our easy to use conversion chart. Useful for comparing different activities as well as making steps challenges more inclusive.
Activity
Steps per Minute
Aerobic dancing class
127
Aerobics 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
170
Bicycling, BMX/mountain
200
Billiards/pool
76
Bowling
710
Boxing
222
Calisthenics
106
Canoeing
91
Cheerleading
100
Circuit training
199
Climbing, rock/mountain
270
Croquet
76
Dancing
109
Dusting (Housework)
60
Electronic Sports (Wii/PS3)
91
Elliptical trainer
203
Fencing
182
Firewood-carrying/chopping
60
Fishing
199
Football (American)
127
Frisbee
91
Gardening
79
Golf
109
Gymnastics
121
Handball
348
Hiking
172
Hockey, field and ice
240
Home/auto repair
91
Horseback riding
90
Horseshoes
71
Ice skating, general
84
Ice skating, moderate
122
In-line skating
199
Jogging
181
Judo & Karate
236
Jumping Rope, fast
300
Jumping Rope, moderate
250
Kayaking
152
Kickball
212
Kickboxing
290
Lacrosse
242
Miniature golf
91
Mowing Lawn
100
Painting (a room)
78
Pilates
91
Punching bag
180
Racquetball, casual
181
Racquetball, competitive
254
Raking lawn and leaves
121
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
Skee Ball
52
Skiing (light/moderate)
109
Skiing (cross-country)
114
Snowmobiling
106
Snowshoeing
181
Soccer, recreational
115
Soccer, competitive
145
Softball
152
Spinning
170
Squash
348
Stair climbing, machine
200
Stair climbing, down stairs
71
Stair climbing, up stairs
181
Stretching
15
Surfing
91
Sweeping (the floor)
60
Swimming, backstroke or freestyle
181
Swimming, butterfly
272
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
81
Washing a car
71
Water aerobics
116
Water polo
303
Waterskiing
145
Waxing a car
109
Weight lifting
67
Weight lifting, moderate
89
Wheelchair (per km.)
1250
Wrestling
145
Yard Work
89
Yoga
45
Source: America on the Move; Healthy Steps to Albany; Concordia Plan Services.
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