Activity Conversion Chart

	A	B
1	Activity Conversion Chart
2	Please reference this chart for activities italicized in parentheses; they might not be listed on-line when logging your time spent. No other activities will be added, so put forth your best effort to fairly fit another activity into its proper category.
3	Physical Activity	Time spent to equal 1 Mile or 2,000 Steps
4	Aerobics (low impact)	16 minutes
5	Aerobics (moderate)	13 minutes
6	Aerobics (high impact)	11 minutes
7	Basketball	20 minutes
8	Bicycling (leisurely, 10-11.9 mph)	20 minutes
9	Bicycling (moderate , 12-13.9 mph)	10 minutes
10	Bicycling (vigorous, 14-15.9 mph) Mountain Biking (hills)	8 minutes
11	Dancing (all types)	15 minutes
12	Elliptical	10 minutes
13	Fencing	15 minutes
14	Football	15 minutes
15	Hiking (20-42 lb. load)	9 minutes
16	Hiking, general	12 minutes
17	Jump rope (slow)	11 minutes
18	Jump rope (moderate/fast)	8 minutes
19	Kickboxing/Karate	7 minutes
20	Pilates (Sit-ups/Crunches/Push-ups)	20 minutes
21	Resistance Training (Push Mowing /Light Gardening/Raking/ Pruning)	27 minutes
22	Rollerblading (Ice Skating)	10 minutes
23	Rowing (Kayaking /Painting) - (light)	27 minutes
24	Rowing (moderate)	13 minutes
25	Running a 6-minute mile	6 minutes
26	Running a 7-minute mile (Trail-running hills)	7 minutes
27	Running a 8-minute mile	8 minutes
28	Running a 9-minute mile	9 minutes
29	Skating	20 minutes
30	Skiing (cross-country)	10 minutes
31	Skiing (Snowboarding) -(downhill)	15 minutes
32	Soccer	10 minutes
33	Stationary Bicycling (light)	16 minutes
34	Stationary Bicycling (moderate)	11 minutes
35	Stationary Bicycling (vigorous)	8 minutes
36	Stretching - 6 steps per min.	3 hours 33 minutes
37	Swimming (leisure)	15 minutes
38	Swimming (moderate effort)	12 minutes
39	Swimming (treading water)	41 minutes
40	Swimming laps (vigor. effort)	9 minutes
41	Tai Chi - 8 steps per min.	2 hours 50 minutes
42	Tennis (Handball/Racketball)	10 minutes
43	Volleyball (game)	9 minutes (Record actual time performed (ATP))
44	Volleyball (leisure)	23 minutes (Record ATP)
45	Walking (Jogging)	20 minutes
46	Water Aerobics	20 minutes
47	Weightlifting (Heavy Gardening and landscaping/Rock Climbing))	27 minutes
48	Yoga	40 minutes
49	Bowling, Golfing/Frisbee Golfing/ Baseball/Softball	20 minutes(Only record actual time spent performing activity)
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