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Conversion Chart

Knowing that not all people will use walking as their chosen physical activity, you can use the following chart to convert other activities to "miles".

If your activity isn’t under the "sample activities", please refer to the link provided below the table or use your best judgment when converting your physical activity to miles.

Activity Level

Description

Sample activities

(CDC & ACSMGuidelines)

Energy

conversion

Level 1

Light Activity

(less than 3.5 kcals used per minute)

Gardening, bowling,snowmobiling,

painting, car washing,fishing, window cleaning,golf (without cart), slowtreading in pool, dusting,or vacuuming

20 minutes ofActivity

= 1 mile

Level 2

ModerateActivity

(3-7 kcal used per minute)

Softball, weightlifting,shoveling snow,dancing, barn cleaning,racquetball,

tennis, volleyball, skiingeasy, handball, yoga, iceskating recreational,swimming

recreational, competitivetable tennis

20 minutes ofActivity

= 2 mile

Level 3

Vigorous

Activity

(7.5+ kcals used per minute)

Exercise classes: i.e.(spinning, step, kickboxing,body pump, circuit.)basketball, soccer, crosscountry skiing, hard/mogulskiing, martial arts, boxingsparring, chopping wood,swimming fast laps,competitive dancing

20 minutes ofActivity

= 3 miles

Running and walking

Report Actual Miles

Biking

3:1 Ratio (Report 1 mile for every 3 biked)

Quick recording examples:

  1. My basketball game lasted 1 hour, but total minutes I played throughout the game was 25; I would record 3 miles for my activity.
  2. I went downhill skiing for 6 hours, but my actually time skiing, at moderate pace, not including riding on the lifts, was 2 hours; I would record 12 miles for my activity.
  3. I went walking for 30 minutes and went 2 miles; I would record 2 miles for my activity.

If you’d like more information or examples of activities and their intensity levels, visit www.cdc.gov/nccdphp/dnpa/physical/measuring/.

Record only the time spent performing the activity. If you are using a pedometer, please do not "double dip", meaning if you played racquetball continually for 1 hour and recorded 6 miles, you shouldn’t also record your pedometer reading during that time.

Remember that your "steps" for regular daily activity should not be converted to miles that count toward physical activity. We use the CDC’s guide for physical activity recommendations, which is 150 minutes of moderate intensity physical activity per week. We know 150 minutes each week sounds like a lot of time, but it's not. That's 2 hours and 30 minutes, about the same amount of time you might spend watching a movie. The good news is that you can spread your activity out during the week, so you don't have to do it all at once. You can even break it up into smaller chunks of time during the day. It's about what works best for you, as long as you're doing physical activity at a moderate or vigorous effort for at least 10 minutes at a time.

Source: www.cdc.gov/physicalactivity/basics/adults/index.htm