October is Walktober!
My employer, like many others, is sponsoring a “walktober” challenge that encourages employees to track daily steps and step equivalents. Step equivalents are calculated using a chart that converts common activities into the equivalent number of steps per minute of activity. Here are examples of three charts:
Average Steps per Minute for Different Exercises, from Verywell Fit.
Activity Conversion Chart, from Washington University School of Medicine in St. Louis
Counting Steps for Other Activities, from FloridaHealth.gov
Examples of how to use a step equivalent chart:
Bowling for one minute equals 91 steps per minute. If you bowl steadily for 15 minutes, multiply 91 x 15 to get 1,365 steps.
Housework/Cleaning is 80 steps per minute. Tidy up for 65 minutes then multiply 65 by 80 to get 5,200 steps
Swimming laps is equivalent to 212 steps per minute. So 30 minutes of lap swimming x 212 = 6,360 steps
You may notice slight variations in the numbers from one chart to another, so choose the one that has the activities you do most often and borrow from others as needed.
Any time is a good time to start moving, but take advantage of the energy and beauty of fall to set a “Walktober” challenge for yourself!
Download and track your progress with this “Walktober” challenge calendar. If you need extra motivation see if you can do the challenges I’ve tossed in!