Physical Activity Equivalents for Walk Across Tennessee Program
The purpose of the Walk Across Tennessee program is to motivate people to get moving more. Perhaps, for many, the simplest way to move more is to walk more. However, engaging in other physical activities is also very beneficial to your health and well-being.
For physical activities in which miles "walked" cannot be measured using a pedometer, the table below is provided to help participants determine an equivalent to miles walked.
The physical activity equivalents are estimated based on METS. A MET, or metabolic equivalent, is a way of expressing the rate of energy expenditure from a given physical activity. In other works, the physical activity equivalents are based on the time it would take doing that activity to equal the amount of energy expended walking one mile.
To determine miles "walked" for activities listed below, keep track of the time spent (in minutes) engaged in physical activity. For example, if you did water aerobics for an hour, that would be equivalent to walking 3 miles (1 mile of walking = 20 minutes of of water aerobics; so, 60 minutes of water aerobics = 3 miles). Recording miles "walked" is based on the Honor System please use your best estimate.
Note: Only moderate to vigorous activities that are similar to walking count in the Walk Across Tennessee program. Light activities such as bowling, fishing, housework and cooking do not count towards miles "walked".
Physical Activity |
Time Spent to Equal 1 mile. |
| Bicycling - leisurely | 20 minutes |
| Bicycling - light, 10 -11.9 mph | 13 minutes |
| Bicycling - moderate, 12 - 13.9 mph | 10 minutes |
| Bicycling - vigorous, 14 0 15.9 mph | 8 minutes |
| Bicycling - racing, 16 - 19 mph | 6 minutes |
| Stationary bicycling - light | 16 minutes |
| Stationary bicycling - moderate | 11 minutes |
| Stationary bicycling - vigorous | 8 minutes |
| Aerobics - low impact | 16 minutes |
| Aerobics - high impact | 11 minutes |
| Water aerobics | 20 minutes |
| Swimming laps - light/moderate | 10 minutes |
| Swimming laps - vigorous | 8 minutes |
| Resistance training (weightlifting) | 27 minutes |
| Tennis | 10 minutes |
| Backpacking | 13 1/2 minutes |
| Badminton | 20 minutes |
| Basketball (recreational) | 15 minutes |
| Basketball (game) | 12 minutes |
| Circuit Training | 12 minutes |
| Dancing,line | 15 minutes |
| Dancing, aerobic | 15 minutes |
| Elliptical | 1 mile = 1 mile |
| Gardening (digging) | 12 minutes |
| Gardening (planting) | 20 minutes |
| Gardening (raking) | 30 minutes |
| Mowing Lawn (push mower) | 12 1/2 minutes |
| Painting/papering | 20 minutes |
| Pilates | 30 minutes |
| Racquetball | 13 1/2 minutes |
| Rowing | 20 minutes |
| Running | 1 mile = 1 mile |
| Shuffleboard | 30 minutes |
| Softball | 20 minutes |
| Spinning | 15 minutes |
| Tai Chi | 24 minutes |
| Treadmill | 1 mile = 1mile |
| Walking | 1 mile = 1 mile |
| Washing car | 24 minutes |
| Yard work | 17 1/4 minutes |
| Yoga | 24 minutes |