Pedometer Conversion Chart If using a pedometer, use this chart to figure out how many minutes of exercise you did in one day. **All figures were rounded to the nearest whole number** EXAMPLE: At the end of the day you look at your pedometer and see 11,000 steps. You think back to your pace of the day and it was upbeat but you didn't feel like you were racing. So you go to the 3 mph column, scroll down to 11,000 steps, and you see you have exercised 138 minutes. For more information about wellness programs, call the Office of Population Health
at (608) 775-4717 or email [email protected]. Related articles A six-week community physical activity challenge to get moving this spring. Besides the payoff of better health, there's a chance to win great prizes. It is a six-week community physical activity challenge. Track and record your minutes of physical activity. Win prizes when you meet the challenge. This safe and effective exercise program teaches gentle movement to improve range of motion, flexibility, muscle strength and endurance.Steps2 mph (slow) 60 steps/min3 mph (moderate) 80 steps/min5 mph (fast) 100 steps/min 1,000
17
13
10
2,000
33
25
20
3,000
50
38
30
4,000
67
50
40
5,000
83
63
50
6,000
100
75
60
7,000
117
88
70
8,000
133
100
80
9,000
150
113
90
10,000
167
125
100
11,000
183
138
110
12,000
200
150
120
13,000
217
163
130
14,000
233
175
140
15,000
250
188
150
16,000
267
200
160
17,000
283
213
170
18,000
300
225
180
19,000
317
238
190
20,000
333
250
200
By Hannah M. Cornell, PTA, Physical Therapy Gundersen Boscobel Hospital and Clinics Don't have access to a gym or equipment? No worries, bodyweight exercises can be just as effective by
The moderate and vigorous activity columns to the 10,000 Steps website Step Log were originally designed for the entry of activities which a pedometer would not accurately record.
Entry of minutes into these columns converts time into to an estimated step count which is added to the Step Total for the day:
- 10 minutes of moderate intensity activity = 1,000 steps
- 10 minutes of high intensity activity = 2,000 steps
What is moderate intensity activity?
Moderate Intensity Activity causes a slight, but noticeable increase in breathing and heart rate. You should be able to maintain a conversation. Examples of moderate intensity activity include swimming, cycling, horse riding, weight training, active gardening and dancing.
What is vigorous intensity activity ?
High intensity (or vigorous) activity makes you “huff and puff” and is where talking full sentences between breaths is difficult. Examples of high intensity activity include high intensity circuit training, running, netball, football and other competitive sports.
Logging Activity Accurately
With the wide spread availability and use of wrist worn activity trackers, concern can arise over the tracking of steps in addition to time spent participating in moderate and vigorous activities, especially during 10,000 Steps team Tournaments.
Activity trackers vary in the mechanisms and algorithms used to calculate activity and its intensity. The wide variation in different types of exercises performed, the intensity worked and individual fitness level all impact on how extra activities are recorded on the 10,000 Steps website.
There is no simple, one size fits all method of logging with such large variation in contributing factors. It is up to each participant to enter their steps and time in moderate and vigorous columns to most accurately reflect the activity.
Without a Tracker
If a hip worn pedometer or mobile pedometer application is being used to track steps, we would recommend taking the device off or leaving your phone in a bag, the car or at home if possible while engaging in activities other than walking. Time spent participating in activities can be entered into the moderate and/or vigorous activity columns in the Step Log, reflecting the intensity of the activity. By adding the minutes (see below the + xx min) into our Step Log, we will convert them to steps like in the following examples.
Examples - without a tracker:
This 30 min run is equal to 4000 steps:
- + 20 min in moderate (2000 steps)
- + 10 min in vigorous (2000 steps)
This 45 min HITT class (including 5 min rest time) is equal to 6000 steps:
- + 20 min in moderate (2000 steps)
- + 20 min in vigorous (4000 steps)
This 45 mins of weight training (including 10 min rest time) is equal to 4500 steps:
- + 25 min in moderate (2500 steps)
- + 10 min in vigorous (2000 steps)
Using a Tracker
If you are wearing a tracking during your activity other than walking, your 'number' may not be accurately reflecting the energy expenditure to steps. So while most work outs or exercise classes will add some steps, we recommend looking at how many steps the workout is worth and then logging a mixture of steps (from your tracker) and time in the intensity columns of the Step Log to makeup the difference. Here's some examples, where we show an estimate on what may be recorded by your tracker as well at the + xx min that you can add to makeup the difference.
Examples - using a tracker:
This 30 min run which was about 20 min moderate and 10 min vigorous is equal to 4000 steps:
- includes ~3000 steps added to the daily step count from your tracker
- + 10 min in moderate (1000 steps)
This 45 min HITT class (including 5 min rest time) which was about 20 min moderate and 20 min vigorous is equal to 6000 steps:
- includes ~2000 steps added to daily step count from your tracker
- + 20 min in vigorous (4000 steps)
This 45 min of weight training (including 10 min rest time) which was about 25 min moderate and 10 min vigorous is equal to 4500 steps:
- includes ~1000 steps on tracker
- + 15 min in moderate (1500 steps)
- + 10 min in vigorous (2000 steps)
Keep in mind the big picture.
The aim of the 10,000 Steps program is to encourage an increase the accumulation of incidental activity every day by moving more.
We encourage you to be mindful of how your entries may impact on individuals in your own and other teams if you are participating in a Tournament. Incorrect logging or over exaggeration of time entered the moderate and vigorous activity sections of the Step Log can lead to high step totals and may contribute to discouragement and a lack of participation among other participants. Thank you for choosing to log your activity with us and we applaud you on your effort to make movement a priority during your day.