The Moderate and Vigorous Activity in Minutes columns in the Step Log can be used to enter time spent doing other activities in minutes. The activity in minutes is automatically converted to steps and is added to the step total. The steps added to the total depends on the intensity of the activity performed.

Through the Step Log conversion, 10 minutes of moderate intensity activity is equal to 1,000 steps. Moderate intensity activity causes a slight, but noticeable increase in breathing and heart rate. You should be able to maintain a conversation while participating in moderate intensity activity Examples of moderate intensity activity include swimming, cycling, horse riding, active gardening and dancing. For vigorous activity, 10 minutes of high intensity activity is equal to 2,000 steps. High intensity (or vigorous) activity makes you “huff and puff”, where talking full sentences between breaths is difficult. Examples of high intensity activity include circuit training, jogging, netball, football and other competitive sports. 

We encourage the entry of time spent participating in other activities into the Activities in Minutes column of the Step Log as the pedometer only accurately records steps. Pedometers detect the motion of the hips while walking by using a pendulum mechanism and therefore do not accurately record other activities.

Extra Activities

Moderate Intensity Activity

10 minutes of moderate intensity activity = 1,000 steps

Moderate intensity activity causes a slight, but noticeable increase in breathing and heart rate. You should be able to maintain a conversation. Some examples of moderate intensity activity include:

  • Brisk walking
  • Swimming
  • Cycling
  • Horse riding
  • Rowing
  • Dancing
  • Active gardening

High Intensity or Vigorous Activity

10 minutes of high intensity activity = 2,000 steps

High intensity activity makes you “huff and puff” and is where talking full sentences between breaths is difficult. Some examples of high intensity activity include:

  • Circuit training
  • Aerobics
  • Brisk rowing
  • Fast cycling
  • Jogging
  • Competitive sport (e.g. squash, football and netball)

The 10,000 Steps Dashboard Step Log, allows you to enter your daily steps AND the time in minutes for moderate and/or vigorous activity. This time spent will be automatically converted to steps and will be added to your total step count for the day. 

Recording Other Activities in Steps Information Sheet

Learn more about how to accurately record other activities in steps using the 10,000 Steps website Step Log.