Convert your physical activity into miles for the Walk Across Tennessee challenge!
Download the Mileage Conversion Chart.
How to Use Your Results
1. Record Your Minutes
Log the time spend on your activity.
2. Calculate Distance
Use the calculator to find your miles.
3. Track your Progress
Add your miles to your team total.
Physical Activity Guidelines for Americans.
For substantial health benefits, do one of the following:
Aerobic:
- Moderate intensity aerobic physical activity for 150 minutes a week. E.g. brisk walking or tennis.
- Vigorous intensity aerobic physical activity for 75 minutes a week. E.g. jogging or swimming laps.
- An equivalent combination of moderate- and vigorous-intensity aerobic physical activity will also be beneficial.
Muscle-strengthening:
- At least 2 days a week moderate or high intensity muscle strengthening activities should be performed as a portion of the daily 60 minutes of physical activity. E.g. lifting weights
For substantial health benefits, do one of the following:
- Children and adolescents should do 60 minutes or more of physical activity daily.
- It is important to encourage young people to participate in physical activities that are appropriate for their age, that are enjoyable, and that offer variety.
Aerobic:
- Moderate or vigorous intensity aerobic physical activity should account for the majority of the 60 minutes of daily activity. Vigorous intensity physical activity should occur at least 3 days a week. E.g. running, biking, or dancing.
Muscle-strengthening:
- At least 3 days a week muscle strengthening activities should be performed as a portion of the daily 60 minutes of physical activity. E.g. using playground equipment, climbing trees, or lifting weights.
Bone-strengthening:
- At least 3 days out of the week bone strengthening activities should be performed as a portion of the daily 60 minutes of physical activity. E.g. jumping rope or running.
For substantial health benefits, do one of the following:
Aerobic:
- If older adult is unable to perform 150 minutes of moderate intensity aerobic activity a week due to health concerns, they should be as physically active as the conditions allows.
- Older adults should do exercises that maintain or improve balance if they are at risk of falling.
- Older adults should be aware of their fitness level and its influence over the best intensity level for their situation.
- Older adults with chronic conditions should be aware of any limitations presented by their condition and how those limitations affect their ability to be physically active.
Source – U.S. Department of Health and Human Services. 2008 Physical Activity Guidelines for Americans. Washington (DC): U.S. Department of Health and Human Services; 2008. ODPHP Publication No. U0036. Available at: http://www.health.gov/paguidelines.