StepUp â Destinations
StepUp – Destinations
CONVERSION CHART Use the list below to convert exercise minutes into steps. To do so: • Locate your exercise in the list below.
Example: If you took a 30-minute aerobics class, multiply 128 x 30 (which equals 3,840). Add 3,840 to any steps tracked by your pedometer that day.
• Multiply the number of steps assigned to your activity by the number of minutes you exercised.
When you are doing non-pedometer exercise, take the pedometer off to avoid double-counting.
• Add the total to the steps you tracked with your pedometer.
Activity
Equivalent steps per minute of activity
Equivalent steps per minute of activity
Activity
Aerobics
128
Calisthenics (Light Effort)
69
Aerobics Instruction
118
Calisthenics (Vigorous Effort)
157
Archery (Nonhunting)
69
Canoeing
78
Backpacking
137
Canoeing (Light Effort)
59
Baseball
98
Canoeing (Moderate Effort)
137
Basketball
157
Canoeing (Vigorous Effort)
236
Basketball (Officiating)
138
Caving, Spelunking
187
Basketball (Shooting Hoops)
88
Circuit Training
157
Beach Volleyball
157
Coaching
78
Bench Press (Heavy)
118
Competitive Badminton
137
Bench Press (Light Effort)
59
Competitive Football
177
Bicycling (Mountain, BMX)
167
Competitive Racquetball
196
Bicycling 16–19 mph (Very Fast)
236
Competitive Soccer
196
Bicycling 20 mph (Racing)
315
Competitive Volleyball
157
Biking 10–11 mph (Leisure)
118
Construction, Remodeling
108
Biking 12–13 mph (Moderate)
157
Cricket
98
Biking 14–14 mph (Vigorous)
196
Croquet
49
Bobsledding
137
Cross Country Hiking
118
Bowling
59
Cross Country Running
177
Boxing
236
Cross Country Skiing (8 mph)
275
Boxing (Punching Bag)
118
Cross Country Skiing (Light Effort)
137
Boxing (Sparring)
177
Cross Country Skiing (Moderate)
157
Broomball
138
Cross Country Skiing (Vigorous)
177
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Activity
Equivalent steps per minute of activity
Equivalent steps per minute of activity
Activity
Cross Country Skiing (Very Vigorous)
324
Golf, Carrying Clubs
108
Curling
78
Golf, Driving Range
59
Dancing
88
Golf, Pulling Clubs
98
Dancing, Aerobic
128
Golf, Using Card
69
Dancing, Ballet or Modern
94
Gymnastics
78
Dancing, Ballroom (Fast)
108
Hacky Sack
78
Dancing, Ballroom (Slow)
59
Handball
236
Dancing, Folk
88
Handball, on Team
157
Dancing, Irish Step Dancing
88
High-Impact Aerobics
137
Dancing, Line
88
Horse Grooming
64
Dancing, Samba
59
Horse Racing
157
Dancing, Swing
88
Horseback Riding
78
Dancing, Tango
59
Horseback Riding (Trotting Only)
128
Deadlift (Light Effort)
59
Horseback Riding (Walking Only)
49
Deadlift (Vigorous Effort)
118
Hunting
98
Diving, Scuba or Skin
137
Ice Hockey
157
Diving, Springboard or Platform
59
Ice Skating
137
Downhill Skiing (Light Effort)
98
Ice Skating (9 mph or Less)
108
Downhill Skiing (Moderate Effort)
118
Ice Skating (Rapidly)
177
Downhill Skiing (Vigorous Effort)
157
In-Line Skating
236
Elliptical Trainer
177
Jai Alai
236
Exercise, Health Club
108
Jazzercise
118
Fencing
118
Jet Skiing
137
Field Hockey
157
Jogging
137
Fly Fishing
118
Judo
196
Football, Flag or Touch
157
Jump Rope (Slow Pace)
157
Freestyle Swimming (Moderate Effort)
137
Jump Rope (Moderate Pace)
196
Freestyle Swimming (Vigorous Effort)
196
Jump Rope (Fast Pace)
236
Frisbee
59
Karate
196
Full-Body Workout (Low Intensity)
69
Kayaking
98
Full-Body Workout (Moderate)
69
Kickboxing
196
Full-Body Workout (High Intensity)
157
Kickball
137
Gardening
78
Lacrosse
157
Golf
88
Lawn Bowling
59
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Activity
Equivalent steps per minute of activity
Equivalent steps per minute of activity
Activity
Lawn Mowing, Pushing Mower
108
Running in Place
157
Leg Curl
59
Running up Stairs
295
Leg Press (Light Effort)
59
Running, Pushing Wheelchair
59
Leg Press (Vigorous Effort)
118
Running, Track Team Practice
196
Low-Impact Aerobics
98
Sailing
98
Lower Body Workout (Low Intensity)
59
Shoveling Snow
118
Lower Body Workout (Moderate)
59
Shuffleboard
59
Lower Body Workout (High Intensity)
118
Skateboarding
98
Lunge
59
Ski Jumping
137
Marching Band
78
Ski Machine
137
Martial Arts
196
Slimnastics
118
Miniature Golf
59
Snorkeling
98
Paddleboat
78
Snow Shoeing
157
Painting, Papering, Plastering
59
Snow Skiing
137
Parallel Squat
59
Snowboarding
137
Pilates
78
Snowmobiling
69
Ping Pong
78
Soccer
137
Playing Catch, Football or Baseball
49
Social Badminton
88
Polo
157
Softball
98
Racquetball, Casual
137
Softball, Officiating
78
Raking Lawn
85
Speed Skating
295
Rock Climbing
216
Speed Walking
128
Rock Climbing, Rappelling
157
Spinning Class (Light Effort)
118
Roller Skating
137
Spinning Class (Moderate Effort)
157
Rugby
196
Spinning Class (Vigorous Effort)
196
Running 10 mph (6-min Mile)
314
Squash
236
Running 11 mph (5.5-min Mile)
354
Stair Machine/Treadmill/Other Machine
177
Running 5 mph (12-min Mile)
157
Stair Master
177
Running 6 mph (10-min Mile)
196
Stationary Bike (General)
137
Running 6.7 mph (9-min Mile)
216
Stationary Bike (Leisure)
59
Running 7 mph (8.5-min Mile)
226
Stationary Bike (Light Effort)
108
Running 7.5 mph (8-min Mile)
246
Stationary Bike (Moderate Effort)
137
Running 8 mph (7.5-min Mile)
265
Stationary Bike (Vigorous Effort)
206
Running 8.6 mph (7-min Mile)
275
Stationary Bike (Very Vigorous Effort)
246
Running 9 mph (6.5-min Mile)
295
Stationary Rowing (Light Effort)
69
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Activity
Equivalent steps per minute of activity
Equivalent steps per minute of activity
Activity
Stationary Rowing (Moderate Effort)
137
Treadmill, Walking (Very Brisk Pace)
98
Stationary Rowing (Vigorous Effort)
167
Treadmill, Walking 5 mph
157
Stationary Rowing (Very Vigorous)
236
Ultimate Frisbee
157
Step Aerobics (6- to 8-inch step)
167
Upper Body Workout (Low Intensity)
59
Step Aerobics (10- to 12-inch step)
196
Upper Body Workout (Moderate)
59
Surfing, Body or Board
59
Upper Body Workout (High Intensity)
118
Swimming
118
Volleyball
59
Swimming, Backstroke
137
Walking 2 mph (Slow Pace)
49
Swimming, Breaststroke
196
Walking 3 mph (Moderate Pace)
64
Swimming, Butterfly
216
Walking 3.5 mph, Uphill
118
Swimming, Sidestroke
157
Walking 4 mph (Very Brisk Pace)
98
Synchronized Swimming
157
Walking Upstairs
157
Table Tennis
78
Walking With Crutches
98
Tae Bo
196
Wallyball
137
Tae Kwan Do
196
Water Aerobics
78
Tai Chi
78
Water Calisthenics
78
Tennis
137
Water Polo
196
Tennis, Doubles
118
Water Skiing
118
Tennis, Singles
157
Water Volleyball
59
Tobogganing
137
Weightlifting (Light or Moderate)
59
Treading Water (Moderate Effort)
78
Weightlifting (Vigorous Effort)
118
Treading Water (Vigorous Effort)
196
Wheelchair Basketball
128
Treadmill, 6 mph (10-min Mile)
196
Wheeling
59
Treadmill, 6.7 mph (9-min Mile)
216
Whitewater Kayaking or Canoeing
98
Treadmill, 7 mph (8.5-min Mile)
226
Wii Fit Plus, Aerobic Exercise
67
Treadmill, 7.5 mph (8-min Mile)
246
Wii Fit Plus, Balance
39
Treadmill, 8 mph (7.5-min Mile)
265
Wii Fit Plus, Resistance
63
Treadmill, 8.6 mph (7-min Mile)
275
Wii Sports
59
Treadmill, Walking (Slow Pace)
49
Windsurfing
59
Treadmill, Walking (Moderate Pace)
64
Yoga
49
This chart is based on MET — Metabolic Equivalents of various physical activities, as measured by researchers and published in the journal Medicine and Science in Sports and Exercise in 1993 and updated in 2000. Sources: Ainsworth BE, Haskell WL, Whitt MC, Irwin ML, Swartz AM, Strath SJ, O’Brien WL, Bassett DR Jr, Schmitz KH, Emplaincourt PO, Jacobs DR Jr, Leon AS. “Compendium of Physical Activities: An update of activity codes and MET intensities.” Med Sci Sports Exerc 2000; 32 (Suppl): S498-S516. Ainsworth BE, Haskell WL, Leon AS, Jacobs DR Jr, Montoye HJ, Sallis JF, Paffenbarger RS Jr. “Compendium of physical activities: Classification of energy costs of human physical activities.” Med Sci Sports Exerc 1993; 25:71 80.
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CONVERSION CHART Use the list below to convert exercise minutes into steps. To do so: • Locate your exercise in the list below.
Example: If you took a 30-minute aerobics class, multiply 128 x 30 (which equals 3,840). Add 3,840 to any steps tracked by your pedometer that day.
• Multiply the number of steps assigned to your activity by the number of minutes you exercised.
When you are doing non-pedometer exercise, take the pedometer off to avoid double-counting.
• Add the total to the steps you tracked with your pedometer.
Activity
Equivalent steps per minute of activity
Equivalent steps per minute of activity
Activity
Aerobics
128
Calisthenics (Light Effort)
69
Aerobics Instruction
118
Calisthenics (Vigorous Effort)
157
Archery (Nonhunting)
69
Canoeing
78
Backpacking
137
Canoeing (Light Effort)
59
Baseball
98
Canoeing (Moderate Effort)
137
Basketball
157
Canoeing (Vigorous Effort)
236
Basketball (Officiating)
138
Caving, Spelunking
187
Basketball (Shooting Hoops)
88
Circuit Training
157
Beach Volleyball
157
Coaching
78
Bench Press (Heavy)
118
Competitive Badminton
137
Bench Press (Light Effort)
59
Competitive Football
177
Bicycling (Mountain, BMX)
167
Competitive Racquetball
196
Bicycling 16–19 mph (Very Fast)
236
Competitive Soccer
196
Bicycling 20 mph (Racing)
315
Competitive Volleyball
157
Biking 10–11 mph (Leisure)
118
Construction, Remodeling
108
Biking 12–13 mph (Moderate)
157
Cricket
98
Biking 14–14 mph (Vigorous)
196
Croquet
49
Bobsledding
137
Cross Country Hiking
118
Bowling
59
Cross Country Running
177
Boxing
236
Cross Country Skiing (8 mph)
275
Boxing (Punching Bag)
118
Cross Country Skiing (Light Effort)
137
Boxing (Sparring)
177
Cross Country Skiing (Moderate)
157
Broomball
138
Cross Country Skiing (Vigorous)
177
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Activity
Equivalent steps per minute of activity
Equivalent steps per minute of activity
Activity
Cross Country Skiing (Very Vigorous)
324
Golf, Carrying Clubs
108
Curling
78
Golf, Driving Range
59
Dancing
88
Golf, Pulling Clubs
98
Dancing, Aerobic
128
Golf, Using Card
69
Dancing, Ballet or Modern
94
Gymnastics
78
Dancing, Ballroom (Fast)
108
Hacky Sack
78
Dancing, Ballroom (Slow)
59
Handball
236
Dancing, Folk
88
Handball, on Team
157
Dancing, Irish Step Dancing
88
High-Impact Aerobics
137
Dancing, Line
88
Horse Grooming
64
Dancing, Samba
59
Horse Racing
157
Dancing, Swing
88
Horseback Riding
78
Dancing, Tango
59
Horseback Riding (Trotting Only)
128
Deadlift (Light Effort)
59
Horseback Riding (Walking Only)
49
Deadlift (Vigorous Effort)
118
Hunting
98
Diving, Scuba or Skin
137
Ice Hockey
157
Diving, Springboard or Platform
59
Ice Skating
137
Downhill Skiing (Light Effort)
98
Ice Skating (9 mph or Less)
108
Downhill Skiing (Moderate Effort)
118
Ice Skating (Rapidly)
177
Downhill Skiing (Vigorous Effort)
157
In-Line Skating
236
Elliptical Trainer
177
Jai Alai
236
Exercise, Health Club
108
Jazzercise
118
Fencing
118
Jet Skiing
137
Field Hockey
157
Jogging
137
Fly Fishing
118
Judo
196
Football, Flag or Touch
157
Jump Rope (Slow Pace)
157
Freestyle Swimming (Moderate Effort)
137
Jump Rope (Moderate Pace)
196
Freestyle Swimming (Vigorous Effort)
196
Jump Rope (Fast Pace)
236
Frisbee
59
Karate
196
Full-Body Workout (Low Intensity)
69
Kayaking
98
Full-Body Workout (Moderate)
69
Kickboxing
196
Full-Body Workout (High Intensity)
157
Kickball
137
Gardening
78
Lacrosse
157
Golf
88
Lawn Bowling
59
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Activity
Equivalent steps per minute of activity
Equivalent steps per minute of activity
Activity
Lawn Mowing, Pushing Mower
108
Running in Place
157
Leg Curl
59
Running up Stairs
295
Leg Press (Light Effort)
59
Running, Pushing Wheelchair
59
Leg Press (Vigorous Effort)
118
Running, Track Team Practice
196
Low-Impact Aerobics
98
Sailing
98
Lower Body Workout (Low Intensity)
59
Shoveling Snow
118
Lower Body Workout (Moderate)
59
Shuffleboard
59
Lower Body Workout (High Intensity)
118
Skateboarding
98
Lunge
59
Ski Jumping
137
Marching Band
78
Ski Machine
137
Martial Arts
196
Slimnastics
118
Miniature Golf
59
Snorkeling
98
Paddleboat
78
Snow Shoeing
157
Painting, Papering, Plastering
59
Snow Skiing
137
Parallel Squat
59
Snowboarding
137
Pilates
78
Snowmobiling
69
Ping Pong
78
Soccer
137
Playing Catch, Football or Baseball
49
Social Badminton
88
Polo
157
Softball
98
Racquetball, Casual
137
Softball, Officiating
78
Raking Lawn
85
Speed Skating
295
Rock Climbing
216
Speed Walking
128
Rock Climbing, Rappelling
157
Spinning Class (Light Effort)
118
Roller Skating
137
Spinning Class (Moderate Effort)
157
Rugby
196
Spinning Class (Vigorous Effort)
196
Running 10 mph (6-min Mile)
314
Squash
236
Running 11 mph (5.5-min Mile)
354
Stair Machine/Treadmill/Other Machine
177
Running 5 mph (12-min Mile)
157
Stair Master
177
Running 6 mph (10-min Mile)
196
Stationary Bike (General)
137
Running 6.7 mph (9-min Mile)
216
Stationary Bike (Leisure)
59
Running 7 mph (8.5-min Mile)
226
Stationary Bike (Light Effort)
108
Running 7.5 mph (8-min Mile)
246
Stationary Bike (Moderate Effort)
137
Running 8 mph (7.5-min Mile)
265
Stationary Bike (Vigorous Effort)
206
Running 8.6 mph (7-min Mile)
275
Stationary Bike (Very Vigorous Effort)
246
Running 9 mph (6.5-min Mile)
295
Stationary Rowing (Light Effort)
69
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Activity
Equivalent steps per minute of activity
Equivalent steps per minute of activity
Activity
Stationary Rowing (Moderate Effort)
137
Treadmill, Walking (Very Brisk Pace)
98
Stationary Rowing (Vigorous Effort)
167
Treadmill, Walking 5 mph
157
Stationary Rowing (Very Vigorous)
236
Ultimate Frisbee
157
Step Aerobics (6- to 8-inch step)
167
Upper Body Workout (Low Intensity)
59
Step Aerobics (10- to 12-inch step)
196
Upper Body Workout (Moderate)
59
Surfing, Body or Board
59
Upper Body Workout (High Intensity)
118
Swimming
118
Volleyball
59
Swimming, Backstroke
137
Walking 2 mph (Slow Pace)
49
Swimming, Breaststroke
196
Walking 3 mph (Moderate Pace)
64
Swimming, Butterfly
216
Walking 3.5 mph, Uphill
118
Swimming, Sidestroke
157
Walking 4 mph (Very Brisk Pace)
98
Synchronized Swimming
157
Walking Upstairs
157
Table Tennis
78
Walking With Crutches
98
Tae Bo
196
Wallyball
137
Tae Kwan Do
196
Water Aerobics
78
Tai Chi
78
Water Calisthenics
78
Tennis
137
Water Polo
196
Tennis, Doubles
118
Water Skiing
118
Tennis, Singles
157
Water Volleyball
59
Tobogganing
137
Weightlifting (Light or Moderate)
59
Treading Water (Moderate Effort)
78
Weightlifting (Vigorous Effort)
118
Treading Water (Vigorous Effort)
196
Wheelchair Basketball
128
Treadmill, 6 mph (10-min Mile)
196
Wheeling
59
Treadmill, 6.7 mph (9-min Mile)
216
Whitewater Kayaking or Canoeing
98
Treadmill, 7 mph (8.5-min Mile)
226
Wii Fit Plus, Aerobic Exercise
67
Treadmill, 7.5 mph (8-min Mile)
246
Wii Fit Plus, Balance
39
Treadmill, 8 mph (7.5-min Mile)
265
Wii Fit Plus, Resistance
63
Treadmill, 8.6 mph (7-min Mile)
275
Wii Sports
59
Treadmill, Walking (Slow Pace)
49
Windsurfing
59
Treadmill, Walking (Moderate Pace)
64
Yoga
49
This chart is based on MET — Metabolic Equivalents of various physical activities, as measured by researchers and published in the journal Medicine and Science in Sports and Exercise in 1993 and updated in 2000. Sources: Ainsworth BE, Haskell WL, Whitt MC, Irwin ML, Swartz AM, Strath SJ, O’Brien WL, Bassett DR Jr, Schmitz KH, Emplaincourt PO, Jacobs DR Jr, Leon AS. “Compendium of Physical Activities: An update of activity codes and MET intensities.” Med Sci Sports Exerc 2000; 32 (Suppl): S498-S516. Ainsworth BE, Haskell WL, Leon AS, Jacobs DR Jr, Montoye HJ, Sallis JF, Paffenbarger RS Jr. “Compendium of physical activities: Classification of energy costs of human physical activities.” Med Sci Sports Exerc 1993; 25:71 80.
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