Step equivalents of various physical activities

The table lists the conversion of some popular activities into steps.

Physical Activity
# minutes = 1300 steps
Moderate Vigorous
Aerobic Dance 11 8
Backpacking 9 6
Badminton 10 7
Ballroom dancing 14 8
Basketball 9 6
Bicycling 11 8
Billiard/pool 17 15
Bowling 14 10
Calisthenics 11 8
Canoeing/rowing 11 8
Croquet 17 15
Stationery cycling 10 7
Fencing 7 5
Fishing 14 12
Frisbee 14 10
Football (Touch) 11 8
Gardening (Active) 30 20
Golfing 19 15
Hiking 11 7
Hockey (field & ice) 7 5
Jogging 9 6
Martial Arts 6 4
Mountain Climbing 9 6
Pilates 13 10
Racquetball/handball 11 8
Rope Skipping 8 5
SCUBA Diving 11 8
Skating 11 8
Skiing (Cross country) 9 6
Skiing (downhill) 12 9
Snowboarding 9 7
Snowshoeing 8 6
Soccer 11 8
Stair/bench stepping 10 7
Swimming 11 8
Table Tennis 23 16
Tennis 11 8
Volleyball 15 10
Water-skiing 11 8
Weight Training Circuit 11 8
Yoga Hatha 15 11
“Walking in the Way” by Ronnett Sailors & Metabolic Equivalents of various physical activities

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