Below is a list of resources we offer to help you keep track of your walking progress.

Not sure how many steps to aim for? Find out recommended step counts for adults and children.

Track your steps online

If you’re a member of the Heart&StrokeWalkabout website (it’s free to join), you can track your steps using the website. Your steps are logged, shown visually and can be applied to walking routes and personal or group goals you have. Log-in now and become a member.

Keep a paper logbook

If you prefer to track your steps with pen and paper, download a Walkabout logbook.

An off-line Heart&Stroke Walkabout step-tracker tool is also available. It is a tool Nova Scotians can use to track their walking progress and to support their physical activity.  The resource allows individuals to track their steps, minutes or distance walked on a daily, weekly and monthly basis. The Walkabout step-tracker is available through Heart and Stroke Foundation in Nova Scotia for those who would like a visual reminder to get out and walk at least 30- 60 minutes most days of the week! Contact Walkabout for more information or to get your own step-tracker tool: Walkabout@heartandstroke.ns.ca

Convert your steps

Your pedometer works whenever you take steps. For those times when you choose an activity other than walking, check the chart below to determine the activity’s equivalent number of steps.

Forgot your pedometer? You can also track the steps you walked by measuring the distance you covered. Remember 1000 steps = 0.8 km (which is equivalent to roughly 10 minutes of walking).

Below find a sample of common activities and their step-count equivalent. This data has been generated based on the CFLRI Sport Participation in Canada, (2009) and adapted from StepUp.

Steps per Minute (average based on moderate activity)

What is moderate activity?

1. Racquet Sports – 207
2. Cycling – 200
3. Skiing (downhill) – 178
4. Snow Shoveling – 174
5. Swimming – 174
6. Jogging – 156
7. Golf without a cart- 122
8. Pilates- 101
9. Yoga – 100
10. Skating- 84

Can’t find your activity of choice? Click here