Other things that Count

Different forms of activity can be converted to steps and added to your total – for activities other than walking, where a tracking device cannot be used, please use the following table to assist in converting physical activity into steps.

Low Intensity Activity

Moderate Intensity Activity

High Intensity Activity

Activity that you can do quite comfortably, that doesn’t change your breathing

Activity that causes a slight but noticeable increase in breathing and heart rate. You should be able to hold a conversation but if you tried to belt out a tune you would be too breathless.

Activities that cause you to “huff and puff”. These types of activities would make it difficult to hold a conversation as you would be gasping for air.

10 Minutes activity = 550 steps

10 minutes activity = 700 steps

10 minutes activity = 1,500 steps

Examples of Low Intensity Activities:

  • Bowling
  • Slow Dancing
  • Shopping for groceries
  • Walking in water, leisurely
  • Tai Chi
  • Playing piano
  • Fishing
  • Cooking
  • Stretching

Examples of Moderate Intensity Activities:

  • Brisk walking
  • Gentle swimming
  • Aqua aerobics
  • Leisurely cycling
  • Leisurely rowing
  • Pilates, yoga
  • Gardening and mowing
  • Housework (vacuuming, mopping, scrubbing etc)
  • Recreational sports:
    • Golf
    • Tennis
    • Bowling

Examples of High Intensity Activities:

  • Heavy gardening
  • High Intensity Interval Training Session
  • Pump gym class
  • Zumba® class
  • Body Attack class
  • Brisk swimming
  • Water polo
  • Fast cycling
  • Running
  • Boxing
  • Competitive Sports:
    • Football
    • Soccer
    • Netball
    • Touch football
    • Squash
    • Basketball