## Pedometer/Step Counter Tips

• Studies show that taking about 10,000 steps each day can help improve health and reduce risk of chronic disease
• Determine the right goal for you
• Track how many steps you currently take each day
• Set a goal to increase steps over time
• For individuals who can’t walk, a minute timer can be used as an alternative
• Find the best location for your step counter
• This may your belt or pants waistband, directly above your knee or it may be above your hip
• Set your step counter to zero and take 50 steps
• If the counter shows 50 steps, it is in the right place. If not, adjust it and do the 50 steps again
• Once you find the correct location, wear it in the same place each day
• Step counters do not work correctly if attached to your shoe
• Be sure your step counter is attached firmly at all times, ff it is tilted or flops around it may miscount steps
• Wear your step counter all day, from when you get dressed in the morning until you go to bed at night
• Do not wear your step counter when you are showering, taking a bath or swimming
• Step counters do not work with “non-weight bearing activities” such as bicycling or swimming
• Record your daily steps on your personal activity tracking sheet at the end of each day
• Remember to set your step counter to zero each day

### Pedometer/Step Counter Conversions

Use this online calculator to convert steps to miles, or multiply the number of minutes you did the activity by the number of steps indicated on the chart below. For example, 30 minutes of mopping equals 3030 steps. (30 minutes x 101). If your activity is not listed below, find the one(s) most similar to it on the list and estimate the activity's step value. You can also estimate steps by knowing that 2,000 steps equals one mile.

Remove your pedometer when choosing an activity other than walking, but do not reset your pedometer to zero. Use the step conversion chart to calculate your steps during a “non-walking” activity and add those steps to the total number on your pedometer at the end of the day.

 Activity Steps equivalent Aerobics (low impact) 145 Aerobics (intense) 203 Badminton, casual 131 Badminton, competitive 203 Basketball (leisurely) 116 Basketball (game) 230 Biycling, leisurely 116 Bicycling, stationary 203 Bowling 87 Boxing 348 Canoeing, light 87 Chopping wood 174 Circuit training 232 Dancing 131 Elliptical trainer 203 Firewood, carrying 145 Firewood, sawing with handsaw 217 Firewood, stacking 145 Football 260 Gardening, light 116 Gardening, heavy 174 Gardening, weeding 131 Golfing, without a cart 131 Golfing, with a cart 101 Grocery shopping 67 Handball 348 Hiking, general 172 Hiking, 10-20 pound load 217 Hiking, 21-42 pound load 232 Horseback riding 116 Horseback riding, trotting 188 Housework, light 72 Housework, mopping floors 101 Housework, scrubbing the floor 110 Housework, vacuuming 101 Housework, washing windows 87 Ice skating 203 Judo 290 Jumping rope, fast 348 Jumping rope, moderate 290 Karate 290 Kickboxing 290 Mowing the lawn 160 Orienteering 260 Painting 131 Pilates 101 Ping-Pong 116 Racquetball, casual 203 Racquetball, competitive 290 Raking leaves 125 Roller skating 203 Rowing, light 101 Rowing, moderate 203 Running, 10 mph (6 min/mile) 463 Running, 8 mph (7.5 min/mile) 391 Running, 6 mph (10 min/mile) 290 Running, 5 mph (12 min/mile) 232 Scuba diving 203 Skiing, cross-country, intense 260 Skiing, cross-country, moderate 232 Skiing, cross-country, slow 203 Skiing, downhill 174 Skiing, water 174 Snow shoveling 174 Snowboarding, light 150 Snowboarding, moderate 182 Soccer, recreational 203 Soccer, competitive 290 Softball 145 Squash 348 Stair climbing, machine 260 Stair climbing, moderate 334 Stair climbing, slow 232 Stair climbing, vigorous 434 Stretching 72 Swimming, backstroke 203 Swimming, breaststroke 290 Swimming, butterfly 319 Swimming, freestyle 203 Swimming, leisure 174 Swimming, treading water 116 Tae kwon do 290 Tennis, doubles 174 Tennis, singles 232 Trampoline 101 Volleyball, leisurely 87 Volleyball, game 232 Washing the car 87 Water aerobics 116 Waxing the car 131 Weight training, moderate 87 Weight training, vigourous 174 Yard work 145 Yoga 72

If you keep track of miles or time, not steps, you can convert your miles to steps by using the following formula:

• Walking or pushing a wheelchair at a moderate pace: 1 mile in 20 minutes = 2,000 steps
• Jogging or running: 1 mile = approximately 4,000 steps
• Swimming: 1 mile = approximately 4,000 steps
• Cycling: 3 miles = approximately 2,000 steps