Activities to Miles Conversion Based on 30 Minutes of Continuous Workout

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1 Activities to Miles Conversion Based on 30 Minutes of Continuous Workout All physical activity counts! Use the conversion guideline and chart below to calculate equivalent miles. Generally speaking you can count on 2,000 steps will equal one mile. 10,000 steps should be considered 5 miles. 9 holes of golf (no cart but walking) equals about 8,000 steps. Most people will get about 1,200 steps in about 10 minutes. Activity Estimates You Are: VERY INACTIVE INACTIVE MODERATELY ACTIVE ACTIVE 2,500 STEPS OR LESS PER DAY 2,501-5,000 STEPS PER DAY 5,001-7,500 STEPS PER DAY 7,501-10,000 STEPS PER DAY VERY ACTIVE GREATER THAN 10,000 STEPS PER DAY Conversion of PHYSICAL ACTIVITIES into MILES (these are based on an average) Activities to Miles Chart: Use this chart to convert common activities into miles. The chart is based on 30 minutes of continuous activities or double for two 30min continuous workouts, OR double for a 45min of continuous, heavy workout. Number of Miles Per 30 min. Continuous Activities Activity: Bicycling Miles Average Bicycling (leisurely, mph) 1.5 Bicycling (moderate, mph) 3 Bicycling (vigorous, mph) 3.75 Dancing Aerobic dancing, low impact 1.75 Aerobic dancing, strenuously 2

2 Dancing, choreographed 2.25 Dancing, socially 1.5 Line Dancing 2 Gym Activities Aerobics (high impact) 2.75 Aerobics (low impact) 1.5 Aerobics (moderate) 2.25 Basketball, game 3.5 Basketball, playing recreational 2 Boxing, in a ring competitively 3 Boxing, non-competitive 2 Circuit Training 2.5 Elliptical trainer 3 Gymnastics 1.5 Handball, recreational 2.25 Judo 2.75 Jumping Rope, moderate/fast 3.50 Jumping Rope, slow 2.5 Karate 4.25 Kickboxing 4.25 Pilates 1.5 Racquetball 2 Racquetball, playing competitively 3 Rowing, light 1.5 Rowing, moderate 2.5 Rowing, vigorous effort 3 Softball 2 Stair climbing, moderate 2.75 Stair climbing, slow 1.5 Stair climbing, vigorous 4 Stretching.25 Swimming, leisure 2 Swimming, moderate effort 2.5 Swimming, treading water.75 Swimming, vigorous effort 3.25 Tae Kwon Do 4.25 Tai Chi.25

3 Water Aerobics 1.5 Weight lifting, light 1.25 Weight lifting, moderate 1.5 Weight lifting, vigorous 2 Yoga 1.5 Household Activities Grocery Shopping 1.25 Housework, light 1 Housework, mopping floors.75 Housework, vacuuming 1.5 Housework, washing windows 1.5 Painting/papering 1 Washing the car 1.5 Lawn and Garden Firewood, chopping 2 Firewood, sawing 1.5 Firewood, stacking 1.5 Gardening, heavy 2.25 Gardening, light 1 Gardening, moderate 1.5 Hoeing in a garden 1.5 Mowing 2.25 Raking leaves 1.5 Yard Work, general 2 Miscellaneous Badminton 1.5 Billiards 1 Bowling 1.5 Fishing, from boat, sitting.75 Fishing, from river bank and walking 1.5 Frisbee, general playing 1.25 Grocery Shopping 1.25 Horseback riding, trotting 1.5 Horseback riding, walking leisurely.25

4 In-line skating, moderately 1.5 Jumping Rope, moderate/fast 3.5 Jumping Rope, slow 2.5 Mowing 2.25 Orienteering 2.25 Painting/papering 1 Pilates 1.5 Raking leaves 1.5 Rollerblading, moderately 1.5 Shoveling snow, heavy 4 Shoveling snow, light 2 Shoveling snow, moderate 2.5 Tae Kwon Do 4.25 Tai Chi.25 Washing the car 1.25 Yoga 1.5 Outdoor Activities Badminton 1.5 Baseball 1.5 Basketball, game 3.75 Basketball, playing recreational 2 Bicycling (leisurely, mph) 1.5 Bicycling (moderate, mph) 3 Bicycling (vigorous, mph) 3.75 Canoeing, leisurely 1.5 Firewood, chopping 2 Firewood, sawing 1.5 Firewood, stacking 1.5 Fishing, from boat, sitting.75 Fishing, from river bank and walking 1.5 Frisbee, general playing 1.25 Gardening, heavy 2.5 Gardening, light 1 Gardening, moderate 1.5 Golfing, with a cart 1 Golfing, without a cart 1.5

5 Hiking, lb. load 3.25 Hiking, lb. load 3.50 Hiking, general 2.5 Horseback riding, trotting 1.5 Horseback riding, walking leisurely.25 In-line skating, moderately 1.5 Mowing 2.25 Orienteering 2.25 Rollerblading, moderately 1.5 Running a 6 minute mile 3.75 Running a 7 minute mile 3.25 Running a 8 minute mile 3 Running a 9 minute mile 2.5 Running, jogging 2.25 Shoveling snow, heavy 4 Shoveling snow, light 2 Shoveling snow, moderate 2.5 Skiing, cross-country moderately 2.25 Skiing, cross-country rapidly 3.75 Skiing, cross-country slowly 1.5 Skiing, downhill moderate 2.5 Skiing, downhill rapidly 3.5 Skiing, downhill slowly 1.5 Snowboarding, light 2.25 Snowboarding, moderate 1.5 Snowshoeing 2.25 Soccer, playing competitively 3.25 Soccer, recreational 2 Softball 2 Tennis, doubles 1.5 Tennis, singles 2.5 Volleyball, game 3.5 Volleyball, leisure 1.5 Walking at a normal pace 1.5 Washing the car 1.5 Running Running a 6 minute mile 3.75

6 Running a 7 minute mile 3.25 Running a 8 minute mile 3 Running a 9 minute mile 2.75 Running, jogging 2.25 Walking at a normal pace 1.5 Sports & Games Badminton 1.5 Baseball 1.5 Basketball, game 3.75 Basketball, playing recreational 2 Billiards 1 Bowling 1.5 Boxing, in a ring competitively 3 Boxing, non-competitive 2 Cricket 2.5 Fencing 2 Football 2.25 Golfing, with a cart 1 Golfing, without a cart 1.50 Gymnastics 1.50 Handball, recreational 2 Hockey 2.5 Ice skating, competitively 2.25 Ice skating, leisurely 1.25 Ice skating, moderately 1.5 Judo 2.75 Karate 4.25 Kickboxing 4.25 Racquetball 2 Racquetball, playing competitively 3 Scuba diving 3 Skiing, cross-country moderately 2.5 Skiing, cross-country rapidly 3.75 Skiing, cross-country slowly 1.5 Skiing, downhill moderate 2.5 Skiing, downhill rapidly 3.5 Skiing, downhill slowly 1.5

7 Snowboarding, light 2.25 Snowboarding, moderate 2.5 Soccer, playing competitively 3.25 Soccer, recreational 2 Softball 2 Squash 5 Tae Kwon Do 4.5 Tai Chi.25 Tennis, doubles 1.5 Tennis, singles 2.5 Volleyball, game 1.25 Volleyball, leisure 1.25 Water Polo 3.25 Yoga 1.5 Walking Golfing, with a cart 1 Golfing, without a cart 1.5 Grocery Shopping 1 Hiking, lb. load 3.25 Hiking, lb. load 3.5 Hiking, general 2.5 Orienteering 2.5 Running, jogging 2.25 Snowshoeing 2.5 Stair climbing, moderate 2.5 Stair climbing, slow 1.25 Stair climbing, vigorous 4 Walking at a normal pace 1.5 Water Canoeing, leisurely 1.5 Rowing, light 1.5 Rowing, moderate 2.5 Rowing, vigorous effort 3 Scuba diving 3 Swimming, leisure 2 Swimming, moderate effort 2.5

8 Swimming, treading water.75 Swimming, vigorous effort 3.25 Water Aerobics 1.5 Water Polo 2.25 Water Skiing 1.5 Winter Curling 1.25 Hockey 2.5 Ice skating, competitively 2.25 Ice skating, leisurely 1.25 Ice skating, moderately 1.5 Shoveling snow, heavy 4 Shoveling snow, light 2 Shoveling snow, moderate 2.5 Skiing, cross-country moderately 2.5 Skiing, cross-country rapidly 3.75 Skiing, cross-country slowly 1.5 Skiing, downhill moderate 2.5 Skiing, downhill rapidly 3.5 Skiing, downhill slowly 1.5 Snowboarding, light 2.25 Snowboarding, moderate 2.5 Snowshoeing 2.5

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