Mileage Equivalents
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| Activity | Actual Miles/Minutes | Recorded Miles |
|---|---|---|
| Walking, stroll (2 mph) | 30 minutes = | 1 mile |
| Walking, typical pace (3 mph) | 30 minutes = | 1.5 miles |
| Walking, brisk (4 mph) | 30 minutes = | 2 miles |
| Running (5.5 mph) | 1 mile = | 1 mile |
| Cycling/Mountain Biking (13 mph) | 7 miles = | 1 mile |
| Spinning | 30 minutes = | 2 miles |
| Aerobics (moderate intensity) | 30 minutes = | 1 mile |
| Stairmaster (moderate intensity) | 15 minutes = | 1 mile |
| Roller Blading | 3 miles = | 1 mile |
| Swimming (30 yrd/min) | 1 mile = | 1 mile |
| Garden, digging | 30 minutes = | 2.5 miles |
| Garden, push mowing | 30 minutes = | 2.25 miles |
| Garden, raking | 30 minutes = | 1 mile |
| Garden, planting | 30 minutes = | 1.5 miles |
| Dancing, moderate to rapid | 20 minutes = | 1 mile |
The exercise values have been estimated by average caloric burn for a 150 lb. person exercising at moderate intensity levels for 30 minutes. The primary goal of Walk Across Texas is to encourage people to participate in regular activity to increase overall health.
The exercise equivalents were developed so participants who enjoy activities in addition to walking can log credit for those different activities. These are estimates. You may log 1 mile for 20 minutes of any exercise that makes you breathe hard and sweat. You may log 1 mile for 15 minutes of any continuous exercise that makes you breath very hard and perspire heavily.
You may add up 10 minute segments of continuous activity that makes you breathe hard and sweat.
2,000 steps measured with a pedometer = 1 mile.
Walkers may wear their pedometer all day and report their total miles for the day by dividing their steps by 2,000.
Although competition with others is an excellent motivator, we encourage people to participate in Walk Across Texas to enjoy the many benefits of exercise.
Developed by Kirstin Brekken-Shea, Texas A&M University Health and Kinesiology Department
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Updated: 4 February, 2008
Educational programs of the Texas AgriLife Extension Service are open to all people without regard to race, color, sex, disability, religion, age, or national origin.
