Physical Activity Conversion Chart

Use this chart to convert any physical activity into horizontal steps for the World Kidney Cancer Everest Challenge!

You should use a pedometer, wearable, watch or phone to automatically measure your daily physical activity if at all possible. However, if you’re doing activities that you don’t have your automatic tracker, or it doesn’t track a certain activity well, use this chart below.

For example if you play croquet for 20 minutes, you’ll find that croquet on average uses the equivalent energy of taking 76 steps per minute, therefore 76 X 20 mins = 1520 steps to add to your daily total. On the other hand if you play something much more intense like squash for 20 minutes you’ll earn 348 X 20 = 6960 extra steps!

ActivitySteps Per Minute
Aerobic dancing class 127
Aerobic fitness class 181
Aerobics, low impact 125
Aerobics, step 153
Auto repair 80
Backpacking (fairly level terrain/downhill)185
Backpacking (Uphill/Mountaineering)365
Badminton (casual) 101
Badminton (competitive) 180
Ballet 120
Baseball 111
Basketball (playing by wheelchair) 164
Basketball (shooting baskets) 174
Basketball game 242
Bicycling, easy pace 130
Bicycling, leisurely 116
Bicycling, moderate pace 170
Bicycling, vigorous pace 240
Bowl 87
Boxing, competitive 222
Boxing, non-competitive 131
Calisthenics 106
Canoe, light87
Canoe, moderate135
Circuit Training 232
Climb (rock/mountain) 270
Croquet 76
Cross-country skiing 232
Curling (sweeping) 125
Dance (light) 109
Dance (lively) 131
Downhill ski 174
Elliptical trainer 203
Fencing 182
Firewood carry/stack 145
Fishing 91
Football 240
Frisbee 91
Gardening (heavy) 174
Gardening(light) 116
Golf, no cart, carry clubs, 18 holes 131
Grocery shop 67
Handball 348
Hang laundry on line 72
Hike, general 172
Hockey (field/ice) 260
Horseback ride 116
Horseshoes 71
House/garage cleaning 101
Ice skate – fast 203
Ice skate – moderate 122
Ice skate – slow 84
Judo/Karate 236
Jump rope, fast 300
Jump rope, moderate 250
Kayak 152
Kickboxing 290
Lacrosse 242
Miniature golf 91
Mop 60
Mow lawn (push) 160
Orienteer 260
Paint wall/room 78
Pilates 103
Ping pong 116
Pool/billiards 76
Punching bag 180
Racquetball, casual 181
Racquetball, competitive 254
Rake leaves 125
Rock climb 244
Rollerskate/rollerblade 203
Row, competitive 203
Row, light 101
Row, moderate 147
Run, 10 mph (6 min/mile) 463
Run, 5 mph (12 min/mile) 232
Run, 6 mph (10 min mile) 290
Run, 8 mph (7.5 min mile) 391
Sailing 91
Scrub floors 71
Scuba dive 203
Shop (grocery, mall) 71
Skateboard 152
Skeeball 52
Skiing, cross-country 114
Skiing, light/moderate 109
Sledding 158
Snow shovel 174
Snowboard 182
Snowshoe 181
Soccer, competitive 240
Soccer, recreational 145
Softball 126
Spinning 200
Squash 348
Stair climbing, down stairs 71
Stair climbing, machine 240
Stair climbing, up stairs 181
Stretch 15
Surf 91
Swimming, backstroke 181
Swimming, butterfly 272
Swimming, freestyle 181
Swimming, leisure 174
Swimming, Recreational116
Tae Bo 250
Tae Kwon Do 290
Tai Chi 40
Tennis 232
Trampoline 101
Trim trees/shrubs manually 116
Vacuum house 94
Volleyball (competitive) 135
Volleyball (recreational) 87
Walk fast 197
Walk moderate 122
Walk slow 68
Wash car71
Wash windows manually 87
Wash/dry dishes by hand 45
Water aerobics 121
Water ski 174
Wax your car 50
Weight lift, light 87
Weight lift, moderate 117
Weight lift, vigorous 194
Wheelchair constant movement (manual) 101
Yard Work, light 89
Yard Work, moderate145
Yoga, light54
Yoga, moderate99
Zumba 148

Adapted from NASA’s Johnson Space Center’s Wellness Program