It All Adds Up: Calculate Your Daily Movement Total

Multiply your movement with everyday activities.

Our bodies were made to move. Movement helps us stay strong and keeps us healthy. And it isn’t just walking, jogging, or going to the gym. Any movement is good, even if it’s from everyday activities like playing with your kids, gardening, or taking out the trash.

If you’re looking for ways to add more movement to your life, you might be surprised by how much your everyday activities can give you. But how can you measure them, so you know how much movement you’re really getting? The key is to convert that movement into something that’s easier to understand—steps. Here’s how to figure it out.

A formula for more movement.

1. Make a list of all the physical activities you do in a day. This might include shoveling snow, vacuuming, or doing laundry.
2. As you’re doing each activity, track how many steps you take in one minute.
3. Then use the formula below to calculate your total steps for each activity.

(Steps per minute) x (Number of minutes) = Total steps

Get in step.

Many people have a certain number of steps they want to reach each day—10,000 is a popular goal. But it might seem hard to fit such a big number into your busy life. That’s why it’s important to take advantage of everyday activities that include movement.

More activities, more steps.¹

There are so many everyday ways to get your body moving. To get you started, here are just a few—and we’ve already done the counting to help you calculate your steps.

• Heavy gardening: 151.5 steps per minute
• Light housework: 75.75 steps per minute
• Mowing the lawn: 166.65 steps per minute
• Shoveling snow: 181.8 steps per minute
• Dancing: 136.5 steps per minute
• Washing the car: 90.9 steps per minute
• Yoga: 75.75 steps per minute

Get moving with a MOBE Guide.

There are lots of ways to get moving. Check out tips to sneak more steps into your day. Or ideas to get more movement each week. A MOBE Guide can help you find even more ways to move toward healthier living. Set up a one-to-one conversation with a Guide or call 844-841-9725 to take the first step.

References:

1. "Do Get in Step with Your Health: Make Your Activity Count," Blue Cross Blue Shield of MN, November 2019, accessed December 21, 2022, https://www.bluecrossmn.com/sites/default/files/DAM/2020-06/P11GA_17120758-Fitness-Incentive-Step-Conversion-ChartM02105R02.pdf.