Activity - Steps per Hour
Walking 3 mph - 6000Walking 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.
