If using a pedometer, use this chart to figure out how many minutes of exercise you did in one day.
| Steps | 2 mph (slow) 60 steps/min | 3 mph (moderate) 80 steps/min | 5 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 about wellness programs, call the Office of Population Health at (608) 775-4717 or email [email protected].
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