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No excuses fatboys: step your way to health

spartacus

spartacus

Well-known member
[h=2]Convert Activity Into Steps[/h]Use this chart to convert activities that are not easily measured by a pedometer. Multiply the number of minutes you participated in the activity by the number indicated in the chart. Use only the timed, converted steps for your step count. Do not also include the pedometer steps if you were wearing your pedometer while performing the activity.
PLEASE NOTE: Conversions are estimates; your actual steps may vary
[TABLE="width: 100%"]
[TR]
[TD]Activities[/TD]
[TD]Steps/Minute*[/TD]
[TD]Activities[/TD]
[TD]Steps/Minute*[/TD]
[/TR]
[TR]
[TD]Aerobic dancing class[/TD]
[TD]127[/TD]
[TD]Mowing lawn[/TD]
[TD]120[/TD]
[/TR]
[TR]
[TD]Aerobic fitness class[/TD]
[TD]181[/TD]
[TD]Painting (a room)[/TD]
[TD]78[/TD]
[/TR]
[TR]
[TD]Aerobics, low impact[/TD]
[TD]125[/TD]
[TD]Pilates[/TD]
[TD]91[/TD]
[/TR]
[TR]
[TD]Aerobics, step[/TD]
[TD]153[/TD]
[TD]Punching bag[/TD]
[TD]180[/TD]
[/TR]
[TR]
[TD]Backpacking[/TD]
[TD]181[/TD]
[TD]Raking lawn/leaves[/TD]
[TD]121[/TD]
[/TR]
[TR]
[TD]Badminton, casual[/TD]
[TD]131[/TD]
[TD]Racquetball, casual[/TD]
[TD]181[/TD]
[/TR]
[TR]
[TD]Badminton, competitive[/TD]
[TD]203[/TD]
[TD]Racquetball, competitive[/TD]
[TD]254[/TD]
[/TR]
[TR]
[TD]Ballet dancing[/TD]
[TD]120[/TD]
[TD]Rock climbing [/TD]
[TD]244[/TD]
[/TR]
[TR]
[TD]Baseball[/TD]
[TD]130[/TD]
[TD]Rollerblading [/TD]
[TD]156[/TD]
[/TR]
[TR]
[TD]Basketball, game[/TD]
[TD]145[/TD]
[TD]Rowing[/TD]
[TD]147[/TD]
[/TR]
[TR]
[TD]Basketball, recreational[/TD]
[TD]130[/TD]
[TD]Rowing machine [/TD]
[TD]212[/TD]
[/TR]
[TR]
[TD]Bicycling, easy pace[/TD]
[TD]130[/TD]
[TD]Rugby[/TD]
[TD]303[/TD]
[/TR]
[TR]
[TD]Bicycling, moderate pace[/TD]
[TD]170[/TD]
[TD]Running, 12 - minute mile[/TD]
[TD]178[/TD]
[/TR]
[TR]
[TD]Bicycling, vigorous pace[/TD]
[TD]200[/TD]
[TD]Running, 10 - minute mile[/TD]
[TD]222[/TD]
[/TR]
[TR]
[TD]Billiards/pool[/TD]
[TD]76[/TD]
[TD]Running, 8 - minute mile [/TD]
[TD]278[/TD]
[/TR]
[TR]
[TD]Bowling[/TD]
[TD]71[/TD]
[TD]Sailing, boat and board [/TD]
[TD]91[/TD]
[/TR]
[TR]
[TD]Bowling on the Wii[/TD]
[TD]61[/TD]
[TD]Scrubbing floors [/TD]
[TD]71[/TD]
[/TR]
[TR]
[TD]Boxing, non-competitive[/TD]
[TD]131[/TD]
[TD]Scuba Diving[/TD]
[TD]203[/TD]
[/TR]
[TR]
[TD]Boxing, competitive[/TD]
[TD]222[/TD]
[TD]Shopping[/TD]
[TD]70[/TD]
[/TR]
[TR]
[TD]Calisthenics[/TD]
[TD]106[/TD]
[TD]Shoveling snow[/TD]
[TD]145[/TD]
[/TR]
[TR]
[TD]Canoeing[/TD]
[TD]91[/TD]
[TD]Skateboarding[/TD]
[TD]102[/TD]
[/TR]
[TR]
[TD]Cheerleading[/TD]
[TD]100[/TD]
[TD]Skeeball [/TD]
[TD]52[/TD]
[/TR]
[TR]
[TD]Children's playground game[/TD]
[TD]136[/TD]
[TD]Skiing, light/moderate [/TD]
[TD]109[/TD]
[/TR]
[TR]
[TD]Circuit training[/TD]
[TD]199[/TD]
[TD]Skiing, cross-country[/TD]
[TD]114[/TD]
[/TR]
[TR]
[TD]Climbing, rock/mountain[/TD]
[TD]270[/TD]
[TD]Sledding[/TD]
[TD]158[/TD]
[/TR]
[TR]
[TD]Cooking[/TD]
[TD]61[/TD]
[TD]Snowboarding[/TD]
[TD]182[/TD]
[/TR]
[TR]
[TD]Croquet[/TD]
[TD]76[/TD]
[TD]Snowmobiling[/TD]
[TD]106[/TD]
[/TR]
[TR]
[TD]Dancing, class[/TD]
[TD]109[/TD]
[TD]Snowshoeing [/TD]
[TD]181[/TD]
[/TR]
[TR]
[TD]Dancing, salsa/country/swing[/TD]
[TD]109[/TD]
[TD]Soccer, recreational[/TD]
[TD]181[/TD]
[/TR]
[TR]
[TD]Dancing, party[/TD]
[TD]109[/TD]
[TD]Soccer, competitive[/TD]
[TD]145[/TD]
[/TR]
[TR]
[TD]Drill team[/TD]
[TD]153[/TD]
[TD]Softball[/TD]
[TD]152[/TD]
[/TR]
[TR]
[TD]Electronic sports, Wii/PS3[/TD]
[TD]91[/TD]
[TD]Spinning [/TD]
[TD]200[/TD]
[/TR]
[TR]
[TD]Elliptical trainer[/TD]
[TD]203[/TD]
[TD]Squash[/TD]
[TD]348[/TD]
[/TR]
[TR]
[TD]Fencing[/TD]
[TD]182[/TD]
[TD]Stair climbing, machine [/TD]
[TD]200[/TD]
[/TR]
[TR]
[TD]Firewood-carrying/chopping[/TD]
[TD]60[/TD]
[TD]Stair climbing, down stairs[/TD]
[TD]71[/TD]
[/TR]
[TR]
[TD]Fishing[/TD]
[TD]91[/TD]
[TD]Stair climbing, up stairs [/TD]
[TD]181[/TD]
[/TR]
[TR]
[TD]Football[/TD]
[TD]199[/TD]
[TD]Stretching[/TD]
[TD]15[/TD]
[/TR]
[TR]
[TD]Frisbee[/TD]
[TD]91[/TD]
[TD]Surfing [/TD]
[TD]91[/TD]
[/TR]
[TR]
[TD]Gardening[/TD]
[TD]80[/TD]
[TD]Swimming, backstroke[/TD]
[TD]181[/TD]
[/TR]
[TR]
[TD]Golf, carrying clubs[/TD]
[TD]109[/TD]
[TD]Swimming, butterfly[/TD]
[TD]272[/TD]
[/TR]
[TR]
[TD]Golf, powered cart[/TD]
[TD]80[/TD]
[TD]Swimming, freestyle[/TD]
[TD]181[/TD]
[/TR]
[TR]
[TD]Grocery shopping[/TD]
[TD]67[/TD]
[TD]Swimming, leisure[/TD]
[TD]174[/TD]
[/TR]
[TR]
[TD]Gymnastics[/TD]
[TD]121[/TD]
[TD]Swimming, treading water[/TD]
[TD]116[/TD]
[/TR]
[TR]
[TD]Handball[/TD]
[TD]348[/TD]
[TD]Table tennis[/TD]
[TD]120[/TD]
[/TR]
[TR]
[TD]Hiking[/TD]
[TD]172[/TD]
[TD]Tae Bo [/TD]
[TD]250[/TD]
[/TR]
[TR]
[TD]Hiking, orienteering[/TD]
[TD]232[/TD]
[TD]Tae Kwon Do [/TD]
[TD]290[/TD]
[/TR]
[TR]
[TD]Hockey, field and ice[/TD]
[TD]240[/TD]
[TD]Tai Chi[/TD]
[TD]40[/TD]
[/TR]
[TR]
[TD]Home/auto repair[/TD]
[TD]91[/TD]
[TD]Tennis[/TD]
[TD]200[/TD]
[/TR]
[TR]
[TD]Horseback riding[/TD]
[TD]90[/TD]
[TD]Trampoline[/TD]
[TD]90[/TD]
[/TR]
[TR]
[TD]Horseshoes[/TD]
[TD]71[/TD]
[TD]Vacuuming[/TD]
[TD]94[/TD]
[/TR]
[TR]
[TD]Housework, light[/TD]
[TD]72[/TD]
[TD]Volleyball[/TD]
[TD]91[/TD]
[/TR]
[TR]
[TD]Ice skating, general[/TD]
[TD]84[/TD]
[TD]Walking, stroll[/TD]
[TD]61[/TD]
[/TR]
[TR]
[TD]Ice skating, moderate[/TD]
[TD]122[/TD]
[TD]Walking, average[/TD]
[TD]84[/TD]
[/TR]
[TR]
[TD]In-line skating[/TD]
[TD]190[/TD]
[TD]Washing a car[/TD]
[TD]71[/TD]
[/TR]
[TR]
[TD]Jogging[/TD]
[TD]181[/TD]
[TD]Water aerobics[/TD]
[TD]116[/TD]
[/TR]
[TR]
[TD]Judo & Karate[/TD]
[TD]236[/TD]
[TD]Water polo[/TD]
[TD]303[/TD]
[/TR]
[TR]
[TD]Jumping rope, fast[/TD]
[TD]300[/TD]
[TD]Water skiing[/TD]
[TD]145[/TD]
[/TR]
[TR]
[TD]Jumping rope, moderate[/TD]
[TD]250[/TD]
[TD]Waxing a car[/TD]
[TD]80[/TD]
[/TR]
[TR]
[TD]Kayaking[/TD]
[TD]152[/TD]
[TD]Weight lifting[/TD]
[TD]67[/TD]
[/TR]
[TR]
[TD]Kickball[/TD]
[TD]212[/TD]
[TD]Wrestling[/TD]
[TD]145[/TD]
[/TR]
[TR]
[TD]Kickboxing[/TD]
[TD]290[/TD]
[TD]Yard work[/TD]
[TD]89[/TD]
[/TR]
[TR]
[TD]Lacrosse[/TD]
[TD]242[/TD]
[TD]Yoga[/TD]
[TD]45[/TD]
[/TR]
[TR]
[TD]Miniature golf[/TD]
[TD]91[/TD]
[TD][/TD]
[TD][/TD]
[/TR]
[TR]
[TD]Mopping[/TD]
[TD]60[/TD]
[TD][/TD]
[/TR]
[/TABLE]
* Steps/Minute equals steps per minute.
 
spartacus said:
convert activity into steps

use this chart to convert activities that are not easily measured by a pedometer. Multiply the number of minutes you participated in the activity by the number indicated in the chart. Use only the timed, converted steps for your step count. Do not also include the pedometer steps if you were wearing your pedometer while performing the activity.
please note: Conversions are estimates; your actual steps may vary
Click to expand...

............
 
Working an office job, I try to hit at a minimum of 7,500 steps a day. And double that on weekends. If after training I'm still below, I'll walk the long way home. Seems to be working quite well.
 
I'd love to be able to hit more, but there just isn't enough time in the day to go for long walks and listen to podcasts.
 
I am trying to get weight down to 84-85kg so have to make movement more important to my day as sit on my ass a lot.
 
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