In March 2025 we have integrated a activity conversion chart into our app in the post a distance screen. This means when you choose an activity from our list that is not distance based, for example, badminton, you enter a time and we'll do the conversion to a distance.
As part of this feature, we updated the source to use a more recently published converter. This new source also converts the activity to steps per minute (rather than distance per minute), we then use our standard step to distance calculation to determine the distance.
If you have been a regular user of the old conversion chart you may notice the conversion could be different using the new calculation method.
Here is our new method:
The Conqueror Activity to Step Conversion
Activity Name | Steps per minute of activity |
Aerobic Dance Class | 127 |
Aerobic Fitness Class | 181 |
Aerobics, low impact | 125 |
Auto Repair (light) | 71 |
Auto Repair (moderate) | 91 |
Backpacking | 195 |
Badminton (casual) | 131 |
Badminton (competitive) | 203 |
Ballet | 120 |
Baseball | 111 |
Basketball (shooting baskets) | 174 |
Basketball Game | 242 |
Basketball (wheelchair) | 164 |
Bowling | 87 |
Boxing, non-competitive | 131 |
Boxing, competitive | 222 |
Calisthenics | 103 |
Canoe (light) | 87 |
Canoe (moderate) | 106 |
Circuit Training | 232 |
Climbing (rock/mountain) | 270 |
Croquet | 76 |
Cross-Country Skiing | 232 |
Curling (sweeping) | 125 |
Cycling (leisurely) | 116 |
Cycling (easy pace) | 130 |
Cycling (moderate pace) | 170 |
Cycling (vigorous pace) | 200 |
Dancing (light) | 109 |
Dancing (lively) | 131 |
Downhill skiing | 174 |
Fencing | 182 |
Firewood carrying/stacking | 145 |
Fishing | 91 |
Football (casual) | 199 |
Football (competitive) | 260 |
Frisbee | 91 |
Gardening (light) | 116 |
Gardening (heavy) | 174 |
Golfing (no cart) | 131 |
Grocery Shopping | 67 |
Handball | 348 |
Hanging Laundry | 72 |
Hiking (general) | 172 |
Hockey (field or ice) | 260 |
Horseback Riding | 116 |
Horseshoes | 71 |
House cleaning | 101 |
Ice Skating (slow) | 84 |
Ice Skating (moderate) | 122 |
Ice Skating (fast) | 203 |
Judo/Karate | 236 |
Jumping rope (moderate) | 122 |
Jumping rope (fast) | 300 |
Kayaking | 152 |
Kickboxing | 290 |
Lacrosse | 242 |
Miniature Golf | 91 |
Mopping | 60 |
Mowing lawn (push) | 160 |
Orienteering | 260 |
Painting a room | 100 |
Pilates | 101 |
Ping Pong/Table Tennis | 116 |
Pool/Billiards | 76 |
Punching bag | 180 |
Racquetball (casual) | 181 |
Racquetball (competitive) | 254 |
Raking Leaves | 125 |
Rock Climbing | 244 |
Roller-skating/Rollerblading | 203 |
Rowing (light) | 101 |
Rowing (moderate) | 147 |
Rowing (competitive) | 203 |
Running (5m/h - 8km/h) | 232 |
Running (6m/h - 9.7km/h) | 290 |
Running (8m/h - 12.9km/h) | 391 |
Running (10m/h - 16km/h) | 463 |
Sailing | 91 |
Scrub Floors | 71 |
Scuba Diving | 203 |
Shopping (mall) | 71 |
Skateboarding | 152 |
Skeeball | 52 |
Skiing (light to moderate) | 109 |
Skiing (cross-country) | 114 |
Sledding | 158 |
Snow shoveling | 174 |
Snowboarding | 182 |
Snowshoeing | 181 |
Soccer (recreational) | 145 |
Soccer (competetive) | 200 |
Softball | 145 |
Spinning | 200 |
Squash | 348 |
Stair Climbing (downstairs) | 71 |
Stair Climbing (upstairs) | 181 |
Stair Climbing (machine) | 200 |
Stretching | 15 |
Surfing | 91 |
Swimming (backstroke) | 181 |
Swimming (butterfly) | 272 |
Swimming (freestyle) | 181 |
Swimming (leisure) | 174 |
Swimming (treading water) | 116 |
Tae Bo | 250 |
Tae Kwon Do | 290 |
Tai Chi | 40 |
Tennis | 232 |
Trampoline | 101 |
Trim Trees/Shrubs (manually) | 116 |
Vacuuming house | 94 |
Volleyball (light) | 87 |
Volleyball (moderate) | 121 |
Walking (slow) | 68 |
Walking (moderate) | 122 |
Walking (fast) | 197 |
Wash car | 80 |
Wash windows | 87 |
Wash/dry dishes | 72 |
Water Aerobics | 116 |
Water skiing | 174 |
Waxing Car | 80 |
Weight lifting (light) | 67 |
Weight lifting (moderate) | 87 |
Weight lifting (vigorous) | 174 |
Wheelchair use (manual) | 101 |
Yard work (light) | 89 |
Yard work (moderate) | 145 |
Yoga (light) | 45 |
Yoga (moderate) | 72 |
Zumba | 148 |
Source: MIT Get Fit https://getfit.mit.edu/sites/default/files/resource/Convert_activities_to_steps.pdf
Need more help? Start a live chat on our support page of the App or Email our customer support team.