How To Convert Activities Into Step Counts

The Step-by-Step Science: Converting Life into Movement for Holistic Well-being

In today's fast-paced world, our physical activities often get muddled in the blurry lines between structured exercise and general daily movement.


 But how do we measure our total physical activity in a meaningful way? 

The answer, quite literally, could be right at our feet. 


This post's aim is to help provide information around the associated benefits of movement throughout the day (mental and physical health and our overall well-being) & how it can be converted from the traditional “10,000 steps per day” into different activities that may be more applicable to various lifestyles.

Counting More Than Just Steps: Movement Alchemy


Fitness trackers have revolutionized the way we view our daily hustle. Originally, pedometers counted each jolt as a step, using mechanical sensors. Advances in technology introduced accelerometers, enabling the modern tracker to monitor direction and acceleration, painting a fuller picture of our physical activity beyond the traditional step [1].

By measuring gas exchange, we are able to determine the caloric burn of an activity based on its intensity, duration & the person who is performing the activity using a metabolic cart. If this is not available for your use, then performing sub-maximal protocols that estimate your caloric burn can also be performed. Based on your performance of the test, we can assume your VO2 Max (is the maximum rate of oxygen consumption attainable during physical exertion.) which provides insight as to how much energy you’re using to perform an activity. 


The American Council on Exercise provides conversion charts establishing the step equivalent for non-walking activities. A vigorous activity like cycling can be translated into steps by multiplying the number of minutes by a conversion factor, which varies based on intensity [2].




The Metric That Matters: Why Steps?

The 10,000-step benchmark, often hailed as the golden standard, actually stems from a Japanese marketing campaign in the 1960s [3]. 


While this number isn't scientifically sacrosanct, it's the symbolism of regular movement that bears weight. The Journal of the American Medical Association asserted that even 7,500 steps per day are associated with lower mortality rates among older women [4].

Synergy of Movement: Your Body on the Move

Physical activity stimulates biological reactions.

Our muscles use adenosine triphosphate (ATP), creating contractions that propel us forward [5]. This biochemical process doesn't distinguish between running a marathon or vacuuming the living room—movement is movement.


- The Beat of Your Heart:

Cardiovascular exercise, epitomized by activities that raise your step count, is linked to improved heart health. Regular physical activity can reduce the risk of heart disease by lowering blood pressure, improving cholesterol levels, and enhancing blood flow [6].


The Power of Muscles: 

Resistance-based activities, although not traditionally high in step count, promote muscle strength. This, in turn, can lead to better metabolic health and reduced insulin resistance—a boon for preventing type 2 diabetes [7].

The Bright Side of Mental Health:

Exercise is a proven mood booster. 


It triggers the release of endorphins, dubbed 'feel-good' hormones, which have been linked to reduced depression and anxiety. 

The hippocampus—integral for memory and learning—flourishes with regular physical activity, highlighting a link between exercise and cognitive health [8].


Whole Body Wellness: The Holistic Impact


Regular physical activity, tracked through steps or otherwise, is associated with a multitude of health advantages:


- Longevity: Individuals with higher activity levels have a lower risk of premature death [9].

- Immune Function: Moderate exercise boosts the immune system by aiding in the regular renewal of immune cells [10].

- Weight Management: Consistent movement helps in maintaining a healthy weight, decreasing the strain on joints and lowering the risk of chronic conditions like obesity [11].
- Sleep Quality: Regular physical activity can support better sleep patterns, crucial for overall well-being [12]

Measuring Up: The Challenge of Accuracy

No conversion system is flawless. Variations in stride length, body composition, and activity execution mean that steps calculated from non-walking activities will always be an estimate. 

Science strives to refine these conversions continually. A study from the University of Tennessee noted the stride length can vary significantly, leading to considerable discrepancies in step counts [13].



Embracing Every Step: A Less Sedentary Life

Beyond the metrics, it is the reduction of prolonged sedentariness that we’re trying to emphasize as a win, here. Moving frequently throughout the day helps circumvent the ‘sitting disease’—the health ailments accompanying a sedentary lifestyle [14].


Well-being: The Simplest Prescription

The conversion of activities into steps promotes a powerful message: 

all movement counts. 


In an age where sitting has become the norm, standing up (no pun intended… maybe a little bit) for one's health is essential. You needn't run a marathon; gardening, cleaning, housework, & even fidgeting or telling an animated story —all translate into steps towards better health.

The Bottom Line

The conversion of daily activities into steps merges the simplicity of a pedometer with the complexity of overall health. As we understand the science that changes these ordinary activities into tangible metrics, we appreciate how every step can contribute to greater overall health—realizing that our well-being, both physical and mental, is a mosaic of every little move we make.

https://getfit.mit.edu/sites/default/files/resource/Convert_activities_to_steps.pdf







  1. Advancements in Pedometer Technology:

    • Bassett, D. R., Toth, L. P., LaMunion, S. R., & Crouter, S. E. (2017). Step Counting: A Review of Measurement Considerations and Health-Related Applications. Sports Medicine, 47(7), 1303–1315. https://doi.org/10.1007/s40279-016-0663-1


  2. Conversion Charts and Exercise Intensity:

  3. The 10,000-Step Benchmark Origin:

  4. Step Counts and Mortality Rates:

    • Lee, I. M., Shiroma, E. J., Kamada, M., Bassett, D. R., Matthews, C. E., & Buring, J. E. (2019). Association of Step Volume and Intensity With All-Cause Mortality in Older Women. JAMA Internal Medicine, 179(8), 1105–1112. https://doi.org/10.1001/jamainternmed.2019.0899


  5. Biomechanical Process of Movement and ATP:

    • Robergs, R. A., & Roberts, S. (1997). Exercise Physiology: Exercise, Performance, and Clinical Applications. Mosby.


  6. Physical Activity and Heart Health:

  7. Resistance-Based Activities and Metabolic Health:

  8. Exercise and Mental Health:

    • Sharma, A., Madaan, V., & Petty, F. D. (2006). Exercise for Mental Health. Primary Care Companion to The Journal of Clinical Psychiatry, 08(02), 106. https://doi.org/10.4088/pcc.v08n0208a


  9. Activity Levels and Longevity:

    • Warburton, D. E., Nicol, C. W., & Bredin, S. S. (2006). Health benefits of physical activity: the evidence. Canadian Medical Association Journal, 174(6), 801–809. https://doi.org/10.1503/cmaj.051351


  10. Exercise and Immune System:

  • Nieman, D. C., & Wentz, L. M. (2019). The compelling link between physical activity and the body's defense system. Journal of Sport and Health Science, 8(3), 201–217. https://doi.org/10.1016/j.jshs.2018.09.009


  1. Physical Activity for Weight Management:

  • Swift, D. L., Johannsen, N. M., Lavie, C. J., Earnest, C. P., & Church, T. S. (2014). The Role of Exercise and Physical Activity in Weight Loss and Maintenance. Progress in Cardiovascular Diseases, 56(4), 441–447. https://doi.org/10.1016/j.pcad.2013.09.012


  1. Activity and Sleep Quality:

  • Kline, C. E. (2014). The Bidirectional Relationship Between Exercise and Sleep: Implications for Exercise Adherence and Sleep Improvement. American Journal of Lifestyle Medicine, 8(6), 375–379. https://doi.org/10.1177/1559827614544437


  1. Stride Length Variability and Step Counts:

  • Schneider, P. L., Crouter, S. E., & Bassett, D. R. (2004). Pedometer measures of free-living physical activity: comparison of 13 models. Medicine and Science in Sports and Exercise, 36(2), 331–335. https://doi.org/10.1249/01.mss.0000113486.60548.e9


  1. Sedentary Lifestyle and Health Risks:

  • Owen, N., Healy, G. N., Matthews, C. E., & Dunstan, D. W. (2010). Too Much Sitting: The Population Health Science of Sedentary Behavior. Exercise and Sport Sciences Reviews, 38(3), 105–113. https://doi.org/10.1097/jes.0b013e3181e373a2