Your steps count … and you may be surprised at what counts as steps! The Wellness Challenge encourages lifestyle adjustments to improve your health, and thus your quality of life. HealthTrails provides a STEP CONVERSION CHART to translate your daily activities into steps that move you toward your goal.
Use the conversion chart (see following, from the HealthTrails site) to manually add steps for activities such as gardening, golfing, canoeing, cleaning house, mowing …
Step Conversions
The activities below are estimates. If you perform activities not listed here, check the list for the activity that most closely matches what you did to estimate your steps.
| Activity | Steps/Minute |
| Aerobic dancing (low impact) | 115 |
| Aerobics (intense) | 190 |
| Aerobic step training, 4” step (beginner) | 145 |
| Backpacking (no load) | 155 |
| Backpacking with 10 pound load | 180 |
| Backpacking with 30 pound load | 235 |
| Badminton (game) | 150 |
| Basketball (game) | 220 |
| Basketball (leisurely, non-game) | 130 |
| Bicycling, 15 mph (5 minutes/mile) | 200 |
| Bicycling, 10 mph (6 minutes/mile) | 100 |
| Bicycling, 5 mph (6 minutes/mile) | 50 |
| Bowling | 30 |
| Canoeing, 2.5 mph | 75 |
| Cross-country snow skiing (leisurely) | 155 |
| Cross-country snow skiing (moderate) | 220 |
| Cross-country snow skiing (intense) | 330 |
| Cycling, 15 mph (5 minutes/mile) | 200 |
| Cycling, 5 mph | 55 |
| Dancing (fast) | 175 |
| Dancing (non-contact) | 100 |
| Dancing (slow) | 55 |
| Elliptical jogger (fast) | 270 |
| Elliptical jogger (medium) | 200 |
| Gardening (moderate) | 95 |
| Golfing (with a cart) | 60 |
| Handball | 230 |
| Housework | 75 |
| Ice skating (competitive) | 170 |
| Ice skating (leisurely) | 95 |
| Judo (competitive) | 170 |
| Mopping | 85 |
| Activity | Steps/Minute |
| Mowing (walk behind) | 135 |
| Painting (room) | 80 |
| Ping Pong | 90 |
| Racquetball | 205 |
| Roller skating (moderate) | 150 |
| Rowing (leisurely) | 75 |
| Rowing (moderate) | 150 |
| Running 8 mph (7.5 minutes/mile) | 275 |
| Running 10 mph (6 minutes/mile) | 325 |
| Skipping rope | 285 |
| Snow shoveling | 195 |
| Snow skiing, downhill | 130 |
| Soccer (competitive) | 210 |
| Squash | 205 |
| Stair climber machine | 160 |
| Stair climbing | 140 |
| Swimming (25 yrds/minute) | 120 |
| Swimming (50 yards/minute) | 225 |
| Swimming (75 yards/min) | 290 |
| Tennis (doubles) | 110 |
| Tennis (singles) | 160 |
| Vacuuming | 75 |
| Volleyball (game) | 120 |
| Volleyball (leisurely) | 70 |
| Washing the car | 75 |
| Water Skiing | 160 |
| Waxing the car | 100 |
| Weight training (vigorous) | 180 |
| Weight training (moderate) | 120 |