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Pedometer Step Equivalents for Exercises and Activities

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Updated April 09, 2014

Omron HJ-321 Tri-Axis Pedometer

Omron HJ-321 Tri-Axis Pedometer

Wendy Bumgardner ©
If you forgot to wear your pedometer or if you want to give yourself pedometer step credit for a wider range of activities, use this chart. It compares the calories burned in one minute of the listed activity with the calories you would burn walking for one minute at 3.0 miles per hour.

In some cases, the activity will register steps on a pedometer. But this chart gives you more steps per minute because it is a higher intensity exercise, burning more calories per minute than walking.

Walking Pedometer Steps Equivalents

1 mile = 2000 average steps (range 1900-2400)
1 block = 200 average steps

Activity - Steps per minute

Walking 3 mph - 100
Walking slow - under 2 mph - 61
Walking slow - 2 mph - 67
Walking 3.5 miles per hour - 115
Walking 4 miles per hour - 152
Walking 5 miles per hour - 242
Racewalking - 197
Aerobic dance - 197
Backpacking - 212
Badminton - 136
Ballroom dancing - fast - 167
Ballroom dancing - slow - 91
Basketball - shooting baskets - 136
Basketball game - 242
Bicycling - 242
Bicycling fast - 364
Bicycling under 10 mph - 121
Billiards/pool - 76
Bowling - 91
Calistentics - vigorous - 242
Calisthenics - light to moderate - 106
Canoeing - 106
Children's playground games - 136
Circuit training - 242
Climbing - rock or mountain - 273
Cooking - 61
Croquet - 76
Fencing - 182
Fishing - 91
Football - 242
Frisbee - 91
Gardening - 121
Golf - 136
Gymnastics - 121
Handball - 364
Health club exercise, general - 167
Hiking - 182
Hiking - orienteering - 273
Hockey - field and ice - 242
Home/auto repair and shop tasks - 91
Horseback riding - 121
House cleaning - 91
Hunting - 152
Ice Skating - 212
Inline skating - 364
Jazzercise - 182
Jogging - 212
Jogging on mini-trampoline - 136
Jump rope - 303
Kayaking - 152
Kickball - 212
Lacrosse - 242
Lawn bowling, shuffleboard - 91
Lawn mowing -power mower - 152
Martial arts - 303
Minature golf - 91
Punching bag - 182
Raking lawn and leaves - 121
Raquetball - 212
Roller skating - 212
Rowing machine - 212
Rowing machine, vigorous - 258
Rugby - 303
Running - 5 mph - 12 minute miles - 242
Running - 6 mph - 10 minute miles - 303
Running - 7 mph - 8.5 minute miles - 348
Running - 8 mph - 7.5 minute miles - 409
Sailing, boat and board, windsurfing - 91
Scuba diving - 212
Shopping - 70
Sitting - 30
Skateboarding - 152
Ski machine - 212
Skiing - cross country - 242
Skiing - downhill - 182
Skimobiling - 212
Sledding - 212
Snorkeling - 152
Snowmobiling - 106
Soccer - 212
Softball - 152
Square dancing - 136
Squash - 364
Stairmaster - 273
Stationary bicycling (moderate effort) - 212
Stationary bicycling (vigorous effort) - 318
Step aerobics - 273
Stretching, yoga - 76
Surfing - 91
Swimming laps - moderate - 212
Swimming laps - vigorous - 303
Swimming leisurely - 182
Table tennis - 121
Tai chi - 121
Tennis - 212
Volleyball - 121
Water aerobics - 121
Water aerobics - 121
Water jogging - 242
Water polo - 303
Waterskiing - 182
Weight lifting, moderate effort - 121
Weight lifting, vigorous effort - 182
Wrestling - 182
Yoga - 76

Next:
Steps per 15 Minutes by Activity
Steps per 30 Minutes by Activity
Steps per 60 Minutes by Activity

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.

Source:

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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