Activity - Steps per 30 Minutes
Walking 3 mph - 3000Walking 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
