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If using a pedometer, use this chart to figure out how many minutes of exercise you did in one day.

Steps2 mph (slow) 60 steps/min3 mph (moderate) 80 steps/min5 mph (fast) 100 steps/min
1,000171310
2,000332520
3,000503830
4,000675040
5,000836350
6,0001007560
7,0001178870
8,00013310080
9,00015011390
10,000167125100
11,000183138110
12,000200150120
13,000217163130
14,000233175140
15,000250188150
16,000267200160
17,000283213170
18,000300225180
19,000317238190
20,000333250200

**All figures were rounded to the nearest whole number**

EXAMPLE: At the end of the day you look at your pedometer and see 11,000 steps. You think back to your pace of the day and it was upbeat but you didn't feel like you were racing. So you go to the 3 mph column, scroll down to 11,000 steps, and you see you have exercised 138 minutes.

For more information about wellness programs, call the Office of Population Health at (608) 775-4717 or email wellness@gundersenhealth.org.

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