| Activity |
|
Steps/Minute* |
|
Activity |
|
Steps/Minute* |
| Aerobic dancing class |
|
127 |
|
Punching bag |
|
180 |
| Aerobics fitness class |
|
181 |
|
Racquetball, casual |
|
181 |
| Aerobics, low impact |
|
125 |
|
Racquetball, competitive |
|
254 |
| Aerobics, step |
|
153 |
|
Raking lawn and leaves |
|
121 |
| Backpacking |
|
181 |
|
Rock climbing |
|
244 |
| Badminton, casual |
|
131 |
|
Rollerblading |
|
156 |
| Badminton, competitive |
|
203 |
|
Rowing |
|
147 |
| Ballet dancing |
|
120 |
|
Rowing machine |
|
212 |
| Baseball |
|
130 |
|
Rugby |
|
303 |
| Basketball, game |
|
145 |
|
Running, 12-minute mile |
|
178 |
| Basketball, recreational |
|
130 |
|
Running, 10-minute mile |
|
222 |
| Bicycling |
|
170 |
|
Running, 8-minute mile |
|
278 |
| Bicycling, BMX/mountain |
|
200 |
|
Sailing, boat and board |
|
91 |
| Billiards/pool |
|
76 |
|
Scrubbing floors |
|
71 |
| Bowling |
|
71 |
|
Scuba Diving |
|
203 |
| Bowling on the Wii |
|
61 |
|
Shopping |
|
70 |
| Boxing |
|
222 |
|
Shoveling snow |
|
145 |
| Calisthenics |
|
106 |
|
Skateboarding |
|
102 |
| Canoeing |
|
91 |
|
Skee Ball |
|
52 |
| Cheerleading |
|
100 |
|
Skiing (light/moderate) |
|
109 |
| Children's playground game |
|
136 |
|
Skiing (light/moderate) |
|
109 |
| Circuit training |
|
199 |
|
Skiing (cross-country) |
|
114 |
| Climbing, rock/mountain |
|
270 |
|
Sledding |
|
158 |
| Cooking |
|
61 |
|
Snowmobiling |
|
106 |
| Croquet |
|
76 |
|
Snowshoeing |
|
181 |
| Dancing, class |
|
109 |
|
Soccer, recreational |
|
181 |
| Dancing,salsa/country/swing |
|
109 |
|
Soccer, competitive |
|
145 |
| Dancing, party |
|
109 |
|
Softball |
|
152 |
| Drill Team |
|
153 |
|
Spinning |
|
170 |
| Electronic Sports(Wii/PS3) |
|
91 |
|
Squash |
|
348 |
| Elliptical trainer |
|
203 |
|
Stair climbing, machine |
|
200 |
| Fencing |
|
182 |
|
Stair climbing, down stairs |
|
71 |
| Firewood-carrying/chopping |
|
60 |
|
Stair climbing, up stairs |
|
181 |
| Fishing |
|
91 |
|
Stretching |
|
15 |
| Football |
|
199 |
|
Surfing |
|
91 |
| Frisbee |
|
91 |
|
Swimming, backstroke |
|
181 |
| Gardening |
|
79 |
|
Swimming, butterfly |
|
272 |
| Golf |
|
109 |
|
Swimming, freestyle |
|
181 |
| Gymnastics |
|
121 |
|
Swimming, leisure |
|
174 |
| Handball |
|
348 |
|
Swimming, treading water |
|
116 |
| Hiking |
|
172 |
|
Table tennis |
|
120 |
| Hiking, orienteering |
|
232 |
|
Tae Bo |
|
250 |
| Hockey, field and ice |
|
240 |
|
Tae Kwon Do |
|
290 |
| Home/auto repair |
|
91 |
|
Tai Chi |
|
40 |
| Horseback riding |
|
90 |
|
Tennis |
|
200 |
| Horseshoes |
|
71 |
|
Trampoline |
|
90 |
| Ice skating, general |
|
84 |
|
Vacuuming |
|
94 |
| Ice skating, moderate |
|
122 |
|
Volleyball |
|
91 |
| In-line skating |
|
190 |
|
Walking, stroll |
|
61 |
| Jogging |
|
181 |
|
Walking, average |
|
81 |
| Judo & Karate |
|
236 |
|
Washing a car |
|
71 |
| Jumping Rope, fast |
|
300 |
|
Water aerobics |
|
116 |
| Jumping Rope, moderate |
|
250 |
|
Water polo |
|
303 |
| Kayaking |
|
152 |
|
Waterskiing |
|
145 |
| Kickball |
|
212 |
|
Waxing a car |
|
109 |
| Kickboxing |
|
290 |
|
Weight lifting |
|
67 |
| Lacrosse |
|
242 |
|
Weight lifting, moderate |
|
89 |
| Miniature golf |
|
91 |
|
Wheelchair (per km.) |
|
1250 |
| Mowing Lawn |
|
100 |
|
Wrestling |
|
145 |
| Painting (a room) |
|
78 |
|
Yard Work |
|
89 |
| Pilates |
|
91 |
|
Yoga |
|
45 |
* Steps/Minute equals steps per minute.
Fruits and Vegetables: One portion equals the following steps.
Apples (1): 30 steps
Artichoke (1): 30 steps
Asparagus (10 sticks): 30 steps
Avocado (.5): 30 steps
Banana (1): 20 steps
Beets (1/2): 30 steps
Blueberries (1/2 cup): 20 steps
Broccoli (5 pieces): 30 steps
Brussels Sprouts (3): 30 steps
Coconut (1tbs): 20 steps
Cabbage (1/2 cup): 40 steps
Cantaloupe (1cup/2 slices): 30 steps
Carrots (1 large carrot 6 baby carrots): 30 steps
Cauliflower (1/2 cup) : 40 steps
Cherries (1/2 cup): 20 steps
Celery (3 sticks): 30 steps
Corn (1 stalk or 1/2 cup): 30 steps
Cucumber (1/2): 20 steps
Dates (5 pieces): 20 steps
Grapes (1 cup): 40 steps
Grape Fruit (1/2): 30 steps
Green Beans (1 cup): 40 steps
Honeydew (1 cup/2 slices): 30 steps
Kiwi (1): 20 steps
Lettuce (2cups): 30 steps
Mango (1): 30 steps
Mushrooms (1/2 cup): 30 steps
Nectarine (1): 20 steps
Onions: (1/2 cup): 20 Steps
Orange (1): 20 steps
Papayas (1/2): 30 steps
Peach (1): 20 steps
Pear (1): 20 steps
Pepper (1/2): 30 steps
Pineapple (1/2 cup/2 slices): 30 steps
Plum (1): 20 steps
Potato (1): 20 steps
Radishes (1): 30 steps
Raspberries (1/2 cup or 40 pieces):20 steps
Spinach (1/2 cup): 40 steps
Strawberries (1/2cup or 6 pieces): 20 steps
Squash: (1): 40 steps
Tomato (1 medium or 7cherry): 20 steps
Watermelon (1cup/2 slices) 20 steps
|
