Activity to Steps Conversion Chart

Are you interested in participating in Healthier at Holman steps contests, but you don’t love walking?  We want you to participate in the way that is safest and most enjoyable for you!  Use the step conversions below to transform any activity into a steps count.  The activities below are estimates. If you perform activities not listed here, check the list for the activity that most closely matches what you did to estimate your steps.

To calculate your steps for an activity, multiple the number of steps shown for the activity below by the number of minutes you spent performing the activity!

Activity Steps/Minute

  • Aerobic dancing class 127
  • Aerobic fitness class  181
  • Aerobics, low impact 125
  • Aerobic, step 153
  • Backpacking, 180
  • Backpacking with 30 pound load 235
  • Badminton (game) 150
  • Basketball (game) 220
  • Basketball (leisurely, non-game) 130
  • Bicycling, 15 mph (5 minutes/mile) 200
  • Bicycling, 10 mph (6 minutes/mile) 100
  • Bicycling, 5 mph (6 minutes/mile) 50
  • Bowling 30
  • Canoeing, 2.5 mph 75
  • Cross-country snow skiing (leisurely) 155
  • Cross-country snow skiing (moderate) 220
  • Cross-country snow skiing (intense) 330
  • Cycling, 15 mph (5 minutes/mile) 200
  • Cycling, 5 mph 55
  • Dancing (fast) 175
  • Dancing (non-contact) 100
  • Dancing (slow) 55
  • Elliptical jogger (fast) 270
  • Elliptical jogger (medium) 200
  • Gardening (moderate) 95
  • Golfing (with a cart) 60
  • Handball 230
  • Housework 75
  • Ice skating (competitive) 170
  • Ice skating (leisurely) 95
  • Judo (competitive) 170
  • Mopping 85
  • Activity Steps/Minute
  • Mowing (walk behind) 135
  • Painting (room) 80
  • Ping Pong 90
  • Racquetball 205
  • Roller skating (moderate) 150
  • Rowing (leisurely) 75
  • Rowing (moderate) 150
  • Running 8 mph (7.5 minutes/mile) 275
  • Running 10 mph (6 minutes/mile) 325
  • Skipping rope 285
  • Snow shoveling 195
  • Snow skiing, downhill 130
  • Soccer (competitive) 210
  • Squash 205
  • Stair climber machine 160
  • Stair climbing 140
  • Swimming (25 yrds/minute) 120
  • Swimming (50 yards/minute) 225
  • Swimming (75 yards/min) 290
  • Tennis (doubles) 110
  • Tennis (singles) 160
  • Vacuuming 75
  • Volleyball (game) 120
  • Volleyball (leisurely) 70
  • Washing the car 75
  • Water Skiing 160
  • Waxing the car 100
  • Weight training (vigorous) 180
  • Weight training (moderate) 120

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Contact Information

Program Contact: Kim Andreola
Phone: 856-533-9787

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