walk-around-the-worldHello, OsteoDiet readers!

How would you like to join me on a walk around the world?  It’s about a 25,000-mile journey, but we can take turns walking and chart it step-by-step.  By the way, walking isn’t the only way to add to our mileage!  Almost any physical exercise can be converted to miles, using a conversion chart and a step calculator.

How does it work?  Find your chosen physical activity on the list below.  Note the number of equivalent steps per minute.  Then use the step calculator at http://www.walk4life.com/customerservice/forms_stepstomiles.aspx to convert your steps to miles.  (Note:  You’ll have to calculate the length of your average walking step to use the step calculator.  My walking step length is about 2.5 feet.)

Finally, e-mail me your mileage and the teammate name you would like me to use, and I’ll add your name and miles to your personal total and to our group total .  You can check every day to see how far we’ve traveled by clicking on “Walk Around the World” in the black bar at the very top of this page.

My school, Southwestern Middle School in DeLand, Florida, started their Walk Around the World on Wednesday, November 6, 2008.  The entire school headed outside after lunch and walked around the 1/4-mile track for 30 minutes.  Teachers wrote down the number of students in each of their classes and multiplied by the distance traveled to get the total mileage walked by the class.  I’ve already been posting their totals to this website.

How about it OsteoDiet readers?  Today let’s choose activities from the list below, keep track of the time or distance covered, and then post it.  We’ll be moving ahead in our OsteoDiet exercise regimen and one step stronger on our victory over osteoporosis!

Use the Steps to Miles calculator at http://www.walk4life.com/customerservice/forms_stepstomiles.aspx to convert steps to miles, or multiply the number of minutes you did the activity by the number of steps per minute indicated on the chart below.

Aerobics, low impact 145
Aerobics, intense 203
Badminton, casual 131
Badminton, competitive 203
Basketball, leisurely 116
Basketball, game 230
Bicycling, leisurely 116
Bicycling, stationary 203
Bowling 87
Boxing 348
Canoeing, light 87
Chopping wood 174
Circuit training 232
Dancing 131
Elliptical trainer 203
Firewood, carrying 145
Firewood, sawing with handsaw 217
Firewood, stacking 145
Football 260
Gardening, light 116
Gardening, heavy 174
Gardening, weeding 131
Golfing, without a cart 131
Golfing, with a cart 101
Grocery shopping 67
Handball 348
Hiking, general 172
Hiking, 10-20 pound load 217
Hiking, 21-42 pound load 232
Horseback riding 116
Horseback riding, trotting 188
Housework, light 72
Housework, mopping floors 101
Housework, scrubbing the floor 110
Housework, vacuuming 101
Housework, washing windows 87
Ice skating 203
Judo 290
Jumping rope, fast 348
Jumping rope, moderate 290
Karate 290
Kickboxing 290
Mowing the lawn 160
Orienteering 260
Painting 131
Pilates 101
Ping-Pong 116
Racquetball, casual 203
Racquetball, competitive 290
Raking leaves 125
Roller skating 203
Rowing, light 101
Rowing, moderate 203
Running, 10 mph (6 min/mile) 463
Running, 8 mph (7.5 min/mile) 391
Running, 6 mph (10 min/mile) 290
Running, 5 mph (12 min/mile) 232
Scuba diving 203
Skiing, cross-country, moderate 290
Skiing, cross-country, intense 260
Skiing, cross-country, slow 203
Skiing, downhill 174
Skiing, water 174
Snow shoveling 174
Snowboarding, light 150
Snowboarding, moderate 182
Soccer, recreational 203
Soccer, competitive 290
Softball 145
Squash 348
Stair climbing, machine 260
Stair climbing, moderate 334
Stair climbing, vigorous 434
Stretching 72
Swimming, backstroke 203
Swimming, breaststroke 290
Swimming, butterfly 319
Swimming, freestyle 203
Swimming, leisure 174
Swimming, treading water 116
Tae kwon do 290
Tennis, doubles 174
Tennis, singles 232
Trampoline 101
Volleyball, leisurely 87
Volleyball, game 232
Washing the car 87
Water aerobics 116
Waxing the car 131
Weight training, moderate 87
Weight training, vigorous 174
Yard work 145
Yoga 72

If you keep track of miles or time–not steps–you can convert your miles to steps using the following formula:
*Walking or pushing a wheelchair at a moderate pace:  1 mile in 20 minutes = 2000 steps
*Jogging or running: 1 mile = about 4000 steps
*Swimming: 1 mile = about 4000 steps
*Cycling: 3 miles = about 2000 steps

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2 Comments on On Your Mark…Get Set…Walk Around the World!

  1. […] 30 minutes of upper body weight training and a one-mile walk at a moderate pace.  According to the fitness activity chart, each minute of weight training (moderate) = 87 steps, so 30 minutes times 87 steps = 2610 steps […]

  2. […] to join me in our Walk Around the World?  All you need to do is tell me in a Comment (below) the Teammate Name you would like to use, and […]

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