For those times when you have forgotten to take your tracking device with you or have chosen an activity that you can't take a device, check this chart to determine the activity’s equivalent number of steps.

Simply multiply the number of times you did the activity by the number of steps indicated on the chart.
For example, 40 minutes of basketball equals 8,800 steps. (40 minutes x 220).

If your activity is not listed below, find the one(s) most similar to it on the list and estimate the activity’s step value and add it into the Step Tracker.

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PHYSICAL ACTIVITIY	Steps per minute		PHYSICAL ACTIVITIY	Steps per minute		PHYSICAL ACTIVITIY	Steps per minute
Aerobics, high intensity	190		Housework, scrubbing the floor	140		Stair climbing at 91 stairs/min	309
Aerobics, low intensity	115		Housework, window cleaning	75		Stair climbing at 100 stairs/min	311
Aerobics, step	145		In-line skating, leisurely	84		Swimming, 23 meters/min	120
Badminton, game	150		Judo, competitive	185		Swimming, 46 meters/min	225
Badminton, recreational	98		Mowing lawn	135		Swimming, 67 meters/min	290
Basketball, game	220		NETBALL			Swimming, back stroke 1.6kmph	111
Basketball, recreational	130		* Centre	200		Swimming, back stroke 3.2kmph	196
Bowling	55		* GA/GD	167		Swimming, breaststroke 1.6kmph	89
Boxing, competitive, in a ring	213		* WA/WD	150		Swimming, breaststroke 3.2kmph	178
Boxing, non-competitive	131		* GS/GK	100		Swimming, crawl stroke 1.6kmph	91
Canoeing, leisurely (4 kmph)	70		Orienteering	151		Swimming, crawl stroke 3.2kmph	156
Cycling, 16 kmph	93		Painting (houses, fences, etc)	80		Swimming, treading water	98
Cycling, 24 kmph	160		Ping pong	90		Tai Chi	8
Cycling, 32 kmph	200		Racquetball, competitive	205		Tennis, doubles	110
Cycling, 8 kmph	55		Racquetball, recreational	138		Tennis, singles	160
Dancing, fast	175		Roller skating, moderately	173		Volleyball, game	120
Dancing, slow	55		Rowing, heavy	289		Volleyball, leisurely	70
Dancing, socially (rock,disco, etc)	100		Rowing, moderately	150		Walking in water, leisurely	49
Elliptical trainer, fast	270		Rowing, leisurely	75		Washing the car	75
Elliptical trainer, medium	200		Running, 16 kmph	350		Water Aerobics	100
Firewood, carrying	176		Running 8 kmph	185		Waxing the car	100
Firewood, chopping	300		Running, 9.5 kmph	230		Weight lifting, abdominal only	64
Firewood, sawing with handsaw	113		Running, 13 kmph	305		Weight lifting, arms only	42
Firewood, stacking	89		Scuba diving	190		Weight lifting, back only	80
Gardening, heavy	155		Shopping for groceries	60		Weight lifting, legs only	96
Gardening, hoeing, moderate	93		Shovelling	195		Weight lifting, shoulders only	69
Gardening, weeding, (kneeling)	73		Shovelling, heavy	278		Weight lifting, 40 sec btwn sets	255
Golfing, walking, no cart	100		Skiing, water	160		Weight lifting, 60 sec btwn sets	190
Golfing, with a cart	70		Skipping rope, fast	285		Weight lifting, 90 sec btwn sets	125
Handball, competitive	230		Skipping rope, moderate	167		Yoga	100
Handball, recreational	142		Soccer, competitive	195		(Adapted from Healthpartners, Inc.)
Hiking	155		Soccer, recreational	144
Hiking, 4.5kg load	180		Squash	205
Hiking, 13.6kg load	235		Stair climbing machine	160
Horseback riding, leisurely	31		Stair climbing at 26 stairs/min	89
Horseback riding, trotting	102		Stair climbing at 39 stairs/min	133
Housework, general, vacuuming	90		Stair climbing at 52 stairs/min	180