HOW DO I CONVERT ACTIVITIES INTO STEPS?
HOW DO I CONVERT ACTIVITIES INTO STEPS? Multiply the number of minutes you performed the activity by the number of steps per minute listed in the chart. For example, if you did yoga for 50 minutes at a moderate intensity, record 6,050 steps (50 X 121 = 6,050). Only record these steps into Well-Being Together if you were NOT wearing a connected pedometer or device during the activity.
Activities
Steps per Minute
Activities
Steps per Minute
Aerobics
176
Rock climbing
176
Baseball
152
Rowing machine
212
Basketball
182
Running
252
Bicycling
176
Skating
212
Bowling
91
Spinning, high intensity
258
Canoeing, low intensity
85
Stair climbing
243
Dancing
137
Swimming
176
Elliptical machine
152
Table tennis
121
Football
121
Tennis
152
Golf
130
Trampoline
106
Hiking
161
Volleyball
182
Housework, low intensity
72
Walking, low intensity
76
Jogging
212
Walking, moderate intensity
91
Karate, high intensity
303
Walking, high intensity
152
Kickball
212
Washing a car
71
Kickboxing, high intensity
303
Weight training
152
Pilates
91
Yard work
89
Rock climbing
176
Yoga
121
These are estimates based on moderate intensity unless otherwise noted. Your actual steps may vary.
KEYS TO WELL-BEING PROGRAM www.DormanKeysToWellBeing.com • 877.411.4402
Shift Into Health • www.shiftintohealth.com • 866-673-6977
Your personal health information is private and is never shared with Windstream. Healthways only provides information involving your participation in order to administer the program.
Activities
Steps per Minute
Activities
Steps per Minute
Aerobics
176
Rock climbing
176
Baseball
152
Rowing machine
212
Basketball
182
Running
252
Bicycling
176
Skating
212
Bowling
91
Spinning, high intensity
258
Canoeing, low intensity
85
Stair climbing
243
Dancing
137
Swimming
176
Elliptical machine
152
Table tennis
121
Football
121
Tennis
152
Golf
130
Trampoline
106
Hiking
161
Volleyball
182
Housework, low intensity
72
Walking, low intensity
76
Jogging
212
Walking, moderate intensity
91
Karate, high intensity
303
Walking, high intensity
152
Kickball
212
Washing a car
71
Kickboxing, high intensity
303
Weight training
152
Pilates
91
Yard work
89
Rock climbing
176
Yoga
121
These are estimates based on moderate intensity unless otherwise noted. Your actual steps may vary.
KEYS TO WELL-BEING PROGRAM www.DormanKeysToWellBeing.com • 877.411.4402
Shift Into Health • www.shiftintohealth.com • 866-673-6977
Your personal health information is private and is never shared with Windstream. Healthways only provides information involving your participation in order to administer the program.
