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.

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:

  • Swimming
  • Cycling
  • Horse riding
  • Rowing
  • Dancing
  • Active gardening (e.g. mowing, raking and digging)

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)