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A lot of people have asked us how many steps different activities are worth.

For those times when you choose an activity other than walking, check the chart below to determine the activity’s equivalent number of steps.

Simply multiply the number of minutes you do an activity by the number of steps indicated on the chart. For example, 30 minutes of yoga equals 3000 steps. (30 minutes x 100 steps per minute).

If your activity is not listed below, find the one(s) most similar to it and estimate the activity’s step value.

Click here for printable PDF (recommended size A3) – Updated 25/09/15

Step Conversion Chart

(Adapted from Healthpartners, Inc.)

Physical Activity Steps per minute Physical Activity Steps per minute
Aerobics, high intensity 190 Rowing, moderately 150
Aerobics, low intensity 115 Rowing, leisurely 75
Aerobics, step 145 Running, 16 kmph 350
Badminton, game 150 Running 8 kmph 185
Badminton, recreational 98 Running, 9.5 kmph 230
Basketball, game 220 Running, 13 kmph 305
Basketball, recreational 130 Scuba diving 190
Bowling 55 Shopping for groceries 60
Boxing, competitive, in a ring 213 Shovelling 195
Boxing, non-competitive 131 Shovelling, heavy 278
Canoeing, leisurely (4 kmph) 70 Skiing, water 160
Cycling, 16 kmph 93 Skipping rope, fast 285
Cycling, 24 kmph 160 Skipping rope, moderate 167
Cycling, 32 kmph 200 Soccer, competitive 195
Cycling, 8 kmph 55 Soccer, recreational 144
Dancing, fast 175 Squash 205
Dancing, slow 55 Stair climbing machine 160
Dancing, socially (rock,disco, etc) 100 Stair climbing at 26 stairs/min 89
Elliptical trainer, fast 270 Stair climbing at 39 stairs/min 133
Elliptical trainer, medium 200 Stair climbing at 52 stairs/min 180
Firewood, carrying 176 Stair climbing at 91 stairs/min 309
Firewood, chopping 300 Stair climbing at 100 stairs/min 311
Firewood, sawing with handsaw 113 Swimming, 23 meters/min 120
Firewood, stacking 89 Swimming, 46 meters/min 225
Gardening, heavy 155 Swimming, 67 meters/min 290
Gardening, hoeing, moderate 93 Swimming, back stroke 1.6kmph 111
Gardening, weeding, (kneeling 73 Swimming, back stroke 3.2kmph 196
Golfing, walking, no cart 100 Swimming, breaststroke 1.6kmph 89
Golfing, with a cart 70 Swimming, breaststroke 3.2kmph 178
Handball, competitive 230 Swimming, crawl stroke 1.6kmph 91
Handball, recreational 142 Swimming, crawl stroke 3.2kmph 156
Hiking 155 Swimming, treading water 98
Hiking, 4.5kg load 180 Tai Chi 8
Hiking, 13.6kg load 235 Tennis, doubles 110
Horseback riding, leisurely 31 Tennis, singles 160
Horseback riding, trotting 102 Volleyball, game 120
Housework, general, vacuuming 90 Volleyball, leisurely 70
Housework, scrubbing the floor 140 Walking in water, leisurely 49
Housework, window cleaning 75 Washing the car 75
In-line skating, leisurely 84 Water Aerobics 100
Judo, competitive 185 Waxing the car 100
Mowing lawn 135 Weight lifting, abdominal only 64
Netball Weight lifting, arms only 42
* Centre 200 Weight lifting, back only 80
* GA/GD 167 Weight lifting, legs only 96
* WA/WD 150 Weight lifting, shoulders only 69
* GS/GK 100 Weight lifting, 40 sec btwn sets 255
Orienteering 151 Weight lifting, 60 sec btwn sets 190
Painting (houses, fences, etc) 80 Weight lifting, 90 sec btwn sets 125
Ping pong 90 Yoga  100
Racquetball, competitive 205
Racquetball, recreational 138
Roller skating, moderately  173
 Rowing, heavy  289

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