University of Illinois Extension

Converting Sports Activities to Walking Miles

Engage in other activities that promote fitness? Convert them to walking miles! Use the following table to convert your exercise into walking miles.

Type of Exercise Unit (Miles or Hours) Multiply by
Aerobic Dancing Hours 3
Water Aerobics Hours 1.5
Biking on rigorous terrain Miles 1.5
Biking on road or paved trail Miles 0.3
Canoeing/kayaking (moderate) Hours 2
Hiking (5% grade) Miles 2
Rollerblading Miles 0.5
Running Miles 1.5
Swimming Miles 3

For example,

  • If you bike 5 miles on a road or paved trail, add 1.5 miles (5 x 0.3) to your daily total.
  • If you do vigorous aerobics for 1 hour, add 3.0 miles (1 x 3.0 ) to your daily total.

If you are working out on an elliptical machine, playing tennis, golfing, mowing and most other two-legged exercise endeavors, just wear your pedometer for a one-to-one correlation.

Reference: Some conversions courtesy of "Walk the Four Seasons" by Robert Sweetgall