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Pedometer Step Equivalents for 60 Minutes of Exercises and Activities

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Updated June 28, 2014

Walking up stairs
© duskbabe / Depositphotos.com

If you log your pedometer steps but either forgot to wear your pedometer or want credit for 60 minutes of other exercises, use the chart below to estimate how many steps to take credit for. You would need to walk the listed number of steps at three miles per hour to burn the same number of calories you burn in 60 minutes of these activities.

Activity - Steps per Hour

Walking 3 mph - 6000
Walking slow - under 2 mph - 3636
Walking slow - 2 mph - 4545
Walking 3.5 miles per hour - 6909
Walking 4 miles per hour - 9091
Walking 5 miles per hour - 14545
Racewalking - 11818
Aerobic dance - 11818
Backpacking - 12727
Badminton - 8182
Ballroom dancing - fast - 10000
Ballroom dancing - slow - 5455
Basketball - shooting baskets - 8182
Basketball game - 14545
Bicycling - 14545
Bicycling fast - 21818
Bicycling under 10 mph - 7273
Billiards/pool - 4545
Bowling - 5455
Calistentics - vigorous - 14545
Calisthenics - light to moderate - 6364
Canoeing - 6364
Children's playground games - 8182
Circuit training - 14545
Climbing - rock or mountain - 16364
Cooking - 3636
Croquet - 4545
Fencing - 10909
Fishing - 5455
Football - 14545
Frisbee - 5455
Gardening - 7273
Golf - 8182
Gymnastics - 7273
Handball - 21818
Health club exercise, general - 10000
Hiking - 10909
Hiking - orienteering - 16364
Hockey - field and ice - 14545
Home/auto repair and shop tasks - 5455
Horseback riding - 7273
House cleaning - 5455
Hunting - 9091
Ice Skating - 12727
Inline skating - 21818
Jazzercise - 10909
Jogging - 12727
Jogging on mini-trampoline - 8182
Jump rope - 18182
Kayaking - 9091
Kickball - 12727
Lacrosse - 14545
Lawn bowling, shuffleboard - 5455
Lawn mowing -power mower - 9091
Martial arts - 18182
Minature golf - 5455
Punching bag - 10909
Raking lawn and leaves - 7273
Raquetball - 12727
Roller skating - 12727
Rowing machine - 12727
Rowing machine, vigorous - 15455
Rugby - 18182
Running - 5 mph - 12 minute miles - 14545
Running - 6 mph - 10 minute miles - 18182
Running - 7 mph - 8.5 minute miles - 20909
Running - 8 mph - 7.5 minute miles - 24545
Sailing, boat and board, windsurfing - 5455
Scuba diving - 12727
Shopping - 4182
Sitting - 1818
Skateboarding - 9091
Ski machine - 12727
Skiing - cross country - 14545
Skiing - downhill - 10909
Skimobiling - 12727
Sledding - 12727
Snorkeling - 9091
Snowmobiling - 6364
Soccer - 12727
Softball - 9091
Square dancing - 8182
Squash - 21818
Stairmaster - 16364
Stationary bicycling (moderate effort) - 12727
Stationary bicycling (vigorous effort) - 19091
Step aerobics - 16364
Stretching, yoga - 4545
Surfing - 5455
Swimming laps - moderate - 12727
Swimming laps - vigorous - 18182
Swimming leisurely - 10909
Table tennis - 7273
Tai chi - 7273
Tennis - 12727
Volleyball - 7273
Water aerobics - 7273
Water aerobics - 7273
Water jogging - 14545
Water polo - 18182
Waterskiing - 10909
Weight lifting, moderate effort - 7273
Weight lifting, vigorous effort - 10909
Wrestling - 10909
Yoga - 4545

Step Equivalents:
Steps per Minute by Activity
Steps per 15 Minutes by Activity
Steps per 30 Minutes by Activity

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