Average Steps-Per-Minute for 38 Exercises

If you forgot to wear your pedometer or your smartwatch doesn't have the step count for a particular exercise, there are ways to determine your steps during activities. One tool is a chart that compares the metabolic equivalent of 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. You might get credit for more steps per minute because the activity you are doing is a higher-intensity exercise that burns more calories per minute than walking.

Average Steps Per Mile

Here are some quick rules of thumb for steps per mile for walking and running, as measured by researchers.

Elliptical to Steps Conversion

When considering the elliptical to steps conversion, is it the same as walking one mile? Getting an accurate step equivalent is challenging on the elliptical trainer due to the wide variation in calories burned by different people using the same settings.

One study found that calorie burn was overestimated on most ellipticals. 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 METs, which allow comparisons of the amount of exertion required for different activities. However, since the movements are quite different, these are rough estimates.

"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, 10, or 20 minutes or more."

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 determine how many calories you burn while participating in various physical activities. If you are trying to lose weight or maintain weight loss, knowing the number of calories you're expending, as well as consuming, can help you monitor energy balance.