Exercise Equivalents
|
Activity |
Actual
Miles/Minutes |
Recorded Steps |
|
Walking, stroll (2 mph) |
30 minutes = |
2000 steps |
|
Walking, typical pace (3 mph) |
30 minutes = |
3000 steps |
|
Walking, brisk (4 mph) |
30 minutes = |
4000 steps |
|
Running (5.5 mph) |
1 mile = |
2000 steps |
|
Cycling/Mountain Biking (13 mph) |
7 miles = |
2000 steps |
|
Spinning |
30 minutes = |
4000 steps |
|
Aerobics (moderate intensity) |
30 minutes = |
2000 steps |
|
Stairmaster (moderate intensity) |
15 minutes = |
2000 steps |
|
Roller Blading |
3 miles = |
2000 steps |
|
Swimming (30 yds/min) |
1 mile = |
2000 steps |
|
Garden, digging |
30 minutes = |
5000 steps |
|
Garden, push mowing |
30 minutes |
4500 steps |
|
Garden, raking |
30 minutes = |
2000 steps |
|
Garden, planting |
30 minutes = |
3000 steps |
|
Dancing, moderate to rapid |
20 minutes = |
2000 steps |
The primary goal of the local walking program is to encourage people to participate in regular activity to increase overall health. The exercise values have been estimated by determining the average caloric burn for a 150 lb. person exercising at moderate intensity levels for 30 minutes.
The exercise equivalents have been developed so participantswho enjoy activities in addition to walking can log credit for those different activities. These are estimates. You may log 2000 steps for 20 minutes of any exercise that makes yo ubreathe hard and sweat. You ma ylog 2000 steps for every 15 minutes of any continuous exercise that makes yo ubreathe very hard and perspire heavily.
(Modified from the Walk Across