Do you enjoy other types of activities in addition to just walking? Every step and minute of activity counts, which is why we have Moderate and Vigorous Activity columns on the Dashboard so you can easily enter time spent participating in other activities (which a pedometer, smart phone app or activity tracker may not accurately record). This versatile feature automatically converts time entered into the activity in minutes section to an estimated number of steps and added to the step total for the day.
At 10,000 Steps, we encourage logging a combination of time in both moderate and intensity activity in minutes, as well as steps to 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:
- Swimming
- Cycling
- Horse riding
- Rowing
- Dancing
- Active gardening (digging, mowing and raking)
Vigorous Intensity 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
- Aerobics
- Brisk rowing
- Fast cycling
- Running
- Competitive sport (e.g. squash, football and netball)
Benefits of Being Active
Exercise Right
