What Are the Average Steps Per Minute for Different Exercises?
Pedometer Step Equivalents for Elliptical, Biking, and Other Activities
If you forgot to wear your pedometer or if you want to give yourself pedometer step credit for a wider range of activities, there are a few ways you can determine the step equivalents. One tool is a chart that compares metabolic equivalent for task (MET) for various activities and converts them into steps per minute.
In some cases, your activity will register steps on a pedometer, activity monitor, or phone app. But the chart might give you more steps per minute because the activity you are doing is a higher intensity exercise (it burns more calories per minute than walking).
We've tried, tested, and reviewed the best pedometers. If you're in the market for an activity tracker, explore which option may be best for you.
Average Steps per Mile
Here are some quick rules of thumb for steps per mile for walking and running, as measured by researchers.
- 1 mile = 2,200 average steps walking at a pace of 20 minutes per mile
- 1 mile = 1,800 average steps jogging at 12 minutes per mile
- 1 mile = 1,600 steps running at 10 minutes per mile
- 1 mile = 1,400 steps running at 8 minutes per mile
- 1 block = 200 average walking steps
Elliptical Trainer Step Equivalents
Is doing a mile on an elliptical the same as walking a mile? It is difficult to give accurate step equivalents for using an elliptical trainer because there is a wide variation in the calories burned by different people using the same settings.
One study, published in 2006, found that the calorie burn was overestimated by most elliptical machines. Looking at METs, elliptical activity is roughly equivalent to brisk walking:
- Light intensity elliptical training: 4.6 METs, aligns with walking 3.75 mph, or 127 steps per minute
- Moderate intensity elliptical training: 4.9 METs, aligns with walking 4.0 mph, or 132 steps per minute
- Vigorous intensity elliptical training: 5.7 METs, aligns with walking 4.3 mph, or 137 steps per minute
Steps Per Minute Equivalents
These step equivalents are based on metabolic equivalent for task (MET), which allows comparisons of the amount of exertion required for different activities. However, since the movements are very different, the estimates are rough.
"For non-rhythmic activities (where walking or running would be an example of a rhythmic, patterned movement), step estimates are not going to be accurate over a period of time," says Elroy Aguiar, PhD, assistant professor of exercise science at the University of Alabama. "There are so many variables that would change step rate when these activities are continued for five, ten, or twenty minutes or more." Bear that in mind as you consider these step equivalents.
Step Equivalents by Minute of Activity | ||
---|---|---|
Activity | MET | Steps in 1 minute |
Jumping rope | 11.8 | 180 |
Bicycling fast | 10.0 | 170 |
Swimming laps (vigorous intensity) | 9.8 | 165 |
Skiing, cross country (moderate to vigorous) | 9.0 | 160 |
Stair-climbing machine | 9.0 | 160 |
Rowing machine (vigorous) | 8.5 | 153 |
Step aerobics | 8.5 | 153 |
Basketball game | 8.0 | 150 |
Circuit training (vigorous) | 8.0 | 150 |
Backpacking | 7.8 | 149 |
Dancing (square, folk, country) | 7.8 | 149 |
Bicycling (moderate intensity) | 7.5 | 147 |
Aerobic dance (moderate to vigorous) | 7.3 | 146 |
Squash | 7.3 | 146 |
Tennis (singles) | 7.3 | 146 |
Racquetball | 7.0 | 145 |
Inline skating or roller skating | 7.0 | 145 |
Soccer | 7.0 | 145 |
Swimming laps (moderate) | 5.8 | 138 |
Skiing (downhill) | 5.3 | 134 |
Hiking | 5.3 | 134 |
Water aerobics | 5.3 | 134 |
Kayaking | 5.0 | 132 |
Softball, baseball, kickball (recreational) | 5.0 | 132 |
Aerobic dance (low intensity) | 5.0 | 132 |
Rowing machine (moderate) | 4.8 | 130 |
Golf (no cart) | 4.8 | 130 |
Circuit training (moderate intensity) | 4.3 | 122 |
Bicycling under 10 mph | 4.0 | 119 |
Table tennis | 4.0 | 119 |
Gardening or raking leaves | 3.8 | 115 |
Canoeing | 3.5 | 112 |
Weight-lifting | 3.5 | 112 |
House cleaning | 3.3 | 110 |
Pilates | 3.0 | 105 |
Tai chi | 3.0 | 105 |
Bowling | 3.0 | 105 |
Yoga | 2.8 | 95 |
More Ways to Track Physical Activity
When you're participating in an activity that doesn't lend itself well to step tracking, consider measuring your efforts in another way. For example, it's easy to log how many minutes you were active.
According to the U.S. Department of Health and Human Services, "for substantial health benefits, adults should do at least 150 minutes to 300 minutes a week of moderate-intensity, or 75 minutes to 150 minutes a week of vigorous-intensity aerobic physical activity, or an equivalent combination of moderate- and vigorous-intensity aerobic activity... spread throughout the week."
Another option is to look at calories burned. This calculator helps you determine how many calories you are likely to burn while participating in various physical activities. If you are trying to lose weight or maintain a weight loss, knowing the number of calories you're expending, as well as consuming, can help you monitor energy balance.
Hoeger WWK, Bond L, Ransdell L, Shimon JM, Merugu S. One-mile step count at walking and running speeds. ACSMs Health Fit J. 2008;12(1):14. doi:10.1249/01.FIT.0000298459.30006.8d
Mier CM, Feito Y. Metabolic cost of stride rate, resistance, and combined use of arms and legs on the elliptical trainer. Res Q Exerc Sport. 2006;77(4):507-13. DOI: 10.1080/02701367.2006.10599385
Ainsworth BE, Haskell WL, Herrmann SD, et al. 2011 Compendium of Physical Activities: a second update of codes and MET values. Med Sci Sports Exerc. 2011;43(8):1575-81. doi:10.1249/mss.0b013e31821ece12
U.S. Department of Health and Human Services. Physical Activity Guidelines for Americans, 2nd edition. U.S. Department of Health and Human Services; 2018.
Bassett DR, Wyatt HR, Thompson H, Peters JC, Hill JO. Pedometer-measured physical activity and health behaviors in U.S. adults. Med Sci Sports Exerc. 2010;42(10):1819-25. doi:10.1249/MSS.0b013e3181dc2e54
Blue Cross and Blue Shield of Minnesota. Get in step with your health. Updated November 2019.
Miller R, Brown W, Tudor-Locke C. But what about swimming and cycling? How to "count" non-ambulatory activity when using pedometers to assess physical activity. J Phys Act Health. 2006;3(3):257-266. doi:https://doi.org/10.1123/jpah.3.3.257