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Pedometer Conversion Chart

If using a pedometer, use this chart to figure out how many minutes of exercise you did in one day.

Steps2 mph (slow) 60 steps/min3 mph (moderate) 80 steps/min5 mph (fast) 100 steps/min
1,000 17 13 10
2,000 33 25 20
3,000 50 38 30
4,000 67 50 40
5,000 83 63 50
6,000 100 75 60
7,000 117 88 70
8,000 133 100 80
9,000 150 113 90
10,000 167 125 100
11,000 183 138 110
12,000 200 150 120
13,000 217 163 130
14,000 233 175 140
15,000 250 188 150
16,000 267 200 160
17,000 283 213 170
18,000 300 225 180
19,000 317 238 190
20,000 333 250 200

**All figures were rounded to the nearest whole number**

EXAMPLE: At the end of the day you look at your pedometer and see 11,000 steps. You think back to your pace of the day and it was upbeat but you didn't feel like you were racing. So you go to the 3 mph column, scroll down to 11,000 steps, and you see you have exercised 138 minutes.

For more information, call Gundersen Community & Preventive Care Services at (608) 775-4717 or email wellness@gundersenhealth.org.