Step Conversions

Use these conversions to convert your everyday activities to steps. These conversions are just estimates.

Biking Activity Steps/min. Leisurely, 10-11.9 mph 100 Moderate, 12-13.9 mph 200 Vigorous, 14-15.9 mph 250 Household Activities Activity Steps/min. Grocery Shopping 67 Light Housework 72 Mopping Floors 51 Vacuuming 101 Washing Windows 87 Painting or Papering 78 Washing the car 87 Miscellaneous Activity Steps/min. Bowling 87 Horseback Riding - Trotting 102 Horseback Riding - Walking 31 Shoveling Light Snow 133 Shoveling Moderate Snow 174 Shoveling Heavy Snow 278

Dancing Activity Steps/min. Low impact aerobic dancing 118 Strenuous aerobic dancing 140 Choreographed dancing 158 Social dancing 93 Line dancing 139 Yard Work Activity Steps/min. Chopping Firewook 133 Sawing Firewood 113 Stacking Firewood 89 Light Gardening 73 Moderate Gardening 116 Heavy Gardening 174 Hoeing in the garden 96 Mowing the lawn 160 Raking Leaves 125 General Yard Work 125 Outdoor Activities Activity Steps/min. Leisurely Canoeing 100 Playing Frisbee 67 Hiking 172 Golfing without a cart 122 Downhill Skiing - Slowly 109 Downhill Skiing - Moderate 178 Downhill Skiing - Fast 244 Cross-country Skiing - Slowly 114 Cross-country Skiing - Moderate 164 Cross-country Skiing - Fast 256 Snowboarding - Slowly 150 Snowboarding - Moderate 182 Snowshoeing 178 Competitive Soccer 218 Recreational Soccer 144 Tennis - Doubles 102 Tennis - Singles 178 Volleyball Game 232 Volleyball - Leisurely 87

Gym Activity Steps/min. High impact aerobics 182 Moderate impact aerobics 154 Low impact aerobics 125 Basketball game 230 Recreational Basketball 138 Competitive Boxing 213 Non-Competitive Boxing 131 Circuit Training 178 Elliptical trainer 203 Gymnastics 89 Handball 142 Judo 187 Handball 142 Jump Rope - Moderate/Fast 244 Jump Rope - Slow 178 Karate 290 Kickboxing 290 Pilates 101 Competitive Racquetball 198 Racquetball 138 Light Rowing 111 Moderate Rowing 179 Vigorous Rowing 203 Softball 145 Slow Stair Climbing 90 Moderate Stair Climbing 180 Vigorous Stair Climbing 267 Stretching 6 Slow Swimming 133 Moderate Swimming 174 Vigoruous Swimming 222 Tae Kwon Do 290 Tai Chi 8 Water Aerobics 100 Light Weight Lifting 66 Moderate Weight Lifting 87 Vigorous Weight Lifting 133 Yoga 100