Pedometer/Step Counter Tips

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: