Counting Your Steps*
STEPS/ MINUTE TYPE OF ACTIVITY 31 Horseback riding, walking leisurely 42 49 49 51 51 64 69 73 78 80 84 89 89 90 91 93 93 96 98 100 100 102 102 104 109 111 113 114 118 129 131 133 136 138 Weightlifting (arms only) Swimming, treading water Canoeing, leisurely Cycling at 5.5 m.p.h. Mopping floors Weightlifting (abdominals) Weightlifting (shoulders) Gardening, weeding (seated, kneeling) Painting outside (houses,fences,etc..) Weightlifting (back only) Ice skating leisurely Swimming breast stroke at 1 m.p.h. Stacking firewood Stairclimbing at 26 stairs a minute Swimming a crawl stroke at 1 m.p.h. Cycling at 10 m.p.h. Dancing socially (rock,disco, etc…) Hoeing in a garden Badminton, playing competitively Walking at a normal pace Canoeing, moderate rate Horseback riding, trotting Tennis, competitive doubles Water skiing Skiing downhill, slowly Swimming a backstroke at 1 m.p.h. Sawing wood with hand saw Skiing, cross country slowly Aerobic dancing, low impact Basketball playing, recreationally Boxing, non-competitive Stairclimbing at 39 stairs a minute Skiing uphill slowly Racquetball playing recreationally STEPS/ MINUTE TYPE OF ACTIVITY 140 Aerobic dancing (strenuously) 142 144 147 151 153 156 158 160 162 164 167 173 176 178 180 184 187 196 198 200 213 218 220 222 224 227 244 247 256 267 278 289 300 309 Handball, recreational Soccer, recreational Rowing at 35 m.p.h. Orienteering (Running using map & compass) Mountain climbing Swimming a crawl stroke at 2 m.p.h. Dancing, choreographed Cycling, racing competitively Ice skating competitively Skiing, cross-country moderately Skipping rope, 120-170 turns/min Roller skating, competitively Carrying logs Swimming a breast stroke at 2 m.p.h Stairclimbing at 52 stairs a minute Running a 9 minute mile Judo, vigorous competing Swimming a backstroke at 2 m.p.h. Raquetball, playing competitively Running an 8 minute mile Boxing, in a ring competitively Soccer, playing competitively Football, playing competitively Running a 7 minute mile Stairclimbing at 65 stairs a minute Swimming a side stroke at 2 m.p.h. Skiing downhill rapidly Running a 6 minute mile Skiing cross country rapidly Stairclimbing at 78 stairs a minute Shoveling heavy snow Rowing at 12 m.p.h. Chopping wood rapidly Stairclimbing at 91 stairs a minute
*Provided by the Madison Health Department