Okay, OsteoDiet readers, we’ve wiped the slate clean on our “Walk Around the World” scoreboard. It’s time to slip on our walking shoes, pick up those weights, grab a tennis racket, or even pick up a broom and dustcloth, and rack up the miles!
How does it work?
1) Just click on the “Walk Around the World” tab on the black bar at the top of the page.
2) Once you’re on the WATW page, scroll down to either create a team or add yourself as an existing member of another team. (Hint: You’re always welcome to join the OsteoDiet team!) As soon as I receive your information, I’ll post it to the website.
3) Next, keep track of your physical activity. For example, write down how far you walked, how long you played tennis, or how much housework you did. Then use the conversion chart below to convert your activity to steps, and then to miles! You can post your mileage by yourself any time of the day or night.
How far we will walk around the world this year? Only time will tell. But every step we take will be a step away from osteoporosis and a move toward stronger bones and a Healthy New Year! I’m hooking my pedometer onto my waistband today!
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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
Tags: osteoporosis, Walk Around the World, weight bearing exercise
