1. Health
You can opt-out at any time. Please refer to our privacy policy for contact information.

Discuss in my forum

Pedometer Step Equivalents for 30 Minutes of Exercises and Activities

By

Updated June 28, 2014

Powerwalking Women

Powerwalking Women

© Monkeybusiness / Depositphotos.com

If you chart your pedometer steps per day, you may want to take credit for doing other activities. If you spend 30 minutes doing the activities listed, this list shows how many steps you would need to take at three miles per hour to burn the same number of calories.

Activity - Steps per 30 Minutes

Walking 3 mph - 3000
Walking slow - under 2 mph - 1818
Walking slow - 2 mph - 2273
Walking 3.5 miles per hour - 3455
Walking 4 miles per hour - 4545
Walking 5 miles per hour - 7273
Racewalking - 5909
Aerobic dance - 5909
Backpacking - 6364
Badminton - 4091
Ballroom dancing - fast - 5000
Ballroom dancing - slow - 2727
Basketball - shooting baskets - 4091
Basketball game - 7273
Bicycling - 7273
Bicycling fast - 10909
Bicycling under 10 mph - 3636
Billiards/pool - 2273
Bowling - 2727
Calistentics - vigorous - 7273
Calisthenics - light to moderate - 3182
Canoeing - 3182
Children's playground games - 4091
Circuit training - 7273
Climbing - rock or mountain - 8182
Cooking - 1818
Croquet - 2273
Fencing - 5455
Fishing - 2727
Football - 7273
Frisbee - 2727
Gardening - 3636
Golf - 4091
Gymnastics - 3636
Handball - 10909
Health club exercise, general - 5000
Hiking - 5455
Hiking - orienteering - 8182
Hockey - field and ice - 7273
Home/auto repair and shop tasks - 2727
Horseback riding - 3636
House cleaning - 2727
Hunting - 4545
Ice Skating - 6364
Inline skating - 10909
Jazzercise - 5455
Jogging - 6364
Jogging on mini-trampoline - 4091
Jump rope - 9091
Kayaking - 4545
Kickball - 6364
Lacrosse - 7273
Lawn bowling, shuffleboard - 2727
Lawn mowing -power mower - 4545
Martial arts - 9091
Minature golf - 2727
Punching bag - 5455
Raking lawn and leaves - 3636
Raquetball - 6364
Roller skating - 6364
Rowing machine - 6364
Rowing machine, vigorous - 7727
Rugby - 9091
Running - 5 mph - 12 minute miles - 7273
Running - 6 mph - 10 minute miles - 9091
Running - 7 mph - 8.5 minute miles - 10455
Running - 8 mph - 7.5 minute miles - 12273
Sailing, boat and board, windsurfing - 2727
Scuba diving - 6364
Shopping - 2091
Sitting - 909
Skateboarding - 4545
Ski machine - 6364
Skiing - cross country - 7273
Skiing - downhill - 5455
Skimobiling - 6364
Sledding - 6364
Snorkeling - 4545
Snowmobiling - 3182
Soccer - 6364
Softball - 4545
Square dancing - 4091
Squash - 10909
Stairmaster - 8182
Stationary bicycling (moderate effort) - 6364
Stationary bicycling (vigorous effort) - 9545
Step aerobics - 8182
Stretching, yoga - 2273
Surfing - 2727
Swimming laps - moderate - 6364
Swimming laps - vigorous - 9091
Swimming leisurely - 5455
Table tennis - 3636
Tai chi - 3636
Tennis - 6364
Volleyball - 3636
Water aerobics - 3636
Water aerobics - 3636
Water jogging - 7273
Water polo - 9091
Waterskiing - 5455
Weight lifting, moderate effort - 3636
Weight lifting, vigorous effort - 5455
Wrestling - 5455
Yoga - 2273

This chart is based on MET - Metabolic Equivalents of various physical activities.

Step Equivalents:
Steps per Minute by Activity
Steps per 15 Minutes by Activity
Steps per 60 Minutes by Activity

©2014 About.com. All rights reserved.

We comply with the HONcode standard
for trustworthy health
information: verify here.