Nc Miles For Wellness Challenge Activities Conversion Table
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2NC Miles for Wellness Challenge Activities Conversion Table
NC Miles for Wellness Participants are asked to record their mileage every
week. Knowing that not all people will use walking as their chosen physical activity,
the following chart can be used to convert other activities to “steps/miles” for reporting. If your activity isn’t
under the “Sample Activities” please refer to the link provided below the table or contact Katherine
about the conversion for your physical activity.
Record only the time spent performing the
activity (see samples at the bottom of page). If you are using a pedometer, please do not “double
dip”, meaning if you played racquetball continually for 1 hour and recorded 6 miles you shouldn’t
also record your pedometer reading. Please remember to keep the spirit of the challenge in mind
when reporting. This is an on your “honor” system.
SAMPLE ACTIVITIES
Activity Level
Description
Energy Conversion
(CDC &ACSM Guidelines)
Gardening, Bowling, Snowmobiling,
Painting, Car Washing, Fishing, Window
Light Activity (less than
20 minutes of activity =
Cleaning, Golf (without cart),
Level I
3.5 kcals used per
1 mile
Slow Treading in Pool, Dusting or
minute)
Vacuuming, Lawn Mower
(self-propelled, light effort).
Softball, Weightlifting, Shoveling Snow,
Dancing, Barn Cleaning, Racquetball,
Tennis, Volleyball, Skiing Easy, Handball,
Yoga, Ice Skating (Recreational), Swimming
(Recreational), Competitive Table Tennis, Roller
Moderate Activity (less
or In-line Skating (Leisurely Pace), Jumping on
20 minutes of activity =
Level II
than 3-7 kcals used per
Trampoline, Playing Frisbee, Badminton,
2 miles
minute)
Push-ups, Pull-ups (moderate effort)
Archery, Fencing, Aquatic Aerobics, Waterskiing,
Snorkeling, Surfing (Board or Body), Canoeing/
Rowing/Kayaking (less than 4 mph), Horseback
Riding, Skateboarding, Pushing
Lawn Mower (self-propelled, moderate effort).
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