The Moderate and Vigorous Activity columns in the 10,000 Steps Dashboard and Step Log can be used to enter time spent doing other activities which a pedometer, smart phone app or activity tracker may not accurately record. The time entered into the activity in minutes section is automatically converted to an estimated number of steps and added to the step total for the day.
We encourage a combination of time in both moderate and intensity activity in minutes, as well as steps to be entered which best reflects the activity. It is up to each individual to track their step and time as accurately as possible to best reflect the activity. This conversion was developed based on the work on the research of Tudor-Locke which you can learn more about here. To find out more on how we encourage members to accurately log activity in combination with steps, take a look at our article here.
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. This intensity is dependent on each individuals fitness level. When doing moderative intensity activity, you should be able to maintain a conversation. Some examples of moderate intensity activity include:
- Horse riding
- Active gardening (digging, mowing and raking)
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. This intensity is dependent on each individuals fitness level. Some examples of high intensity activity include:
- Circuit training
- Brisk rowing
- Fast cycling
- Competitive sport (e.g. squash, football and netball)