The addition of the moderate and vigorous activity columns to the 10,000 Steps website Step Log was originally designed for the entry of activity during which a pedometer would not accurately record.

Entry of minutes into these columns converts time into to an estimated step count which is added to the Step Total for the day: 

  • 10 minutes of moderate intensity activity = 1,000 steps
  • 10 minutes of high intensity activity = 2,000 steps

What is moderate intensity activity?

Moderate Intensity Activity causes a slight, but noticeable increase in breathing and heart rate. You should be able to maintain a conversation. Examples of moderate intensity activity include swimming, cycling, horse riding, weight training, active gardening and dancing.

What is vigorous intensity activity ?

High intensity (or vigorous) activity makes you “huff and puff” and is where talking full sentences between breaths is difficult. Examples of high intensity activity include high intensity circuit training, running, netball, football and other competitive sports.

Logging Activity Accurately

With the wide spread availability and use of wrist worn activity trackers, concern can arise over the tracking of steps in addition to time spent participating in moderate and vigorous activities, especially during 10,000 Steps team Tournaments. 

Activity trackers vary in the mechanisms and algorithms used to calculate activity and its intensity. The wide variation in different types of exercises performed, the intensity worked and individual fitness level all impact on how extra activities are recorded on the 10,000 Steps website.

There is no simple, one size fits all method of logging with such large variation in contributing factors. It is up to each participant to enter their steps and time in moderate and vigorous columns to most accurately reflect the activity.

Without a Tracker

If a hip worn pedometer or mobile pedometer application is being used to track steps, we would recommend taking the device off or leaving your phone in a bag, the car or at home if possible while engaging in activities other than walking. Time spent participating in activities can be entered into the moderate and/or vigorous activity columns in the Step Log, reflecting the intensity of the activity.


30 min run:

  • + 20 min in moderate
  • + 10 min in vigorous

45 min HITT class (including 5 min rest time):

  • + 20 min in moderate
  • + 20 min in vigorous

45 min of weight training (including 10 min rest time):

  • + 25 min in moderate
  • + 10 min in vigorous

Using a Tracker

Most work outs or exercise classes will add some steps, both moderate and vigorous intensity activity as well as periods of rest. Therefore, we recommend a mixture of steps and time in both intensity columns of the Step Log.


30 min run: 

  • includes ~3000 steps added to the daily step count 
  • + 10 min in moderate

45 min HITT class (including 5 min rest time):

  • includes ~2000 steps added to daily step count
  • + 20 min in vigorous

45 min of weight training (including 10 min rest time):

  • includes ~1000 steps on tracker
  • + 15 min in moderate
  • + 10 min in vigorous 

Keep in mind the big picture.

The aim of the 10,000 Steps program is to encourage an increase the accumulation of incidental activity every day by moving more.

We encourage you to be mindful of how your entries may impact on individuals in your own and other teams if you are participating in a Tournament. Incorrect logging or over exaggeration of time entered the moderate and vigorous activity sections of the Step Log can lead to high step totals and may contribute to discouragement and a lack of participation among other participants. Thank you for choosing to log your activity with us and we applaud you on your effort to make movement a priority during your day.