Squash and Fitness – Steps Covered and Calories Burned


Ever wonder how many steps you take in a squash game? Or, how many calories you burn?

Everyone knows squash is a taxing sport.

While squash pundits believe that you should stay fit to play the game, there are some inherent benefits in playing squash to stay fit.

However, it is difficult to quantify its benefits, or compare squash with other forms of exercises which are easier to measure.

For instance, a pedometer can measure the number of steps you cover when you walk, or run. It can then use the distance covered to calculate calories burned based on your weight and the speed at which you cover that distance.

Squash is largely an anaerobic sport.

The number of steps covered on a squash court does not accurately reflect the effort and the energy required by this high intensity activity.

Enter the concept of pedometer step equivalents.

It is the idea of measuring calories burned doing an activity like squash or tennis for one minute, with the amount of calories you would burn walking a minute.

Using a sedate pace of walking at three miles per hour (or 100 steps a minute), the pedometer equivalent for squash is a whopping 364 steps per minute. This step count can then be used to calculate calories burned.

The only activity that seems to trump squash according to this link is running a 7.5-minute mile.

But then, who wants to do that?

So, if your Fitbit shows youCalories burned playing squash that you took 5000 steps in a 40-minute match, you can ignore it. Going by the pedometer step equivalents, you would be in the region of 14,000 steps – give or take a few steps.

So what does this mean in terms of calories burned?

A quick look up at CalorieLab’s calculator shows that I can burn 187 calories playing squash for 15 minutes. Or, 748 calories, if I can last an hour.

Not bad for someone who never looks at calorie count or nutritional aspects of food!

A word of caution: I am not an expert in matters of health and fitness and my observations are based on the sources listed at the end of this post.

Sources: http://walking.about.com/od/measure/a/stepequivalents.htm




Dax Nair

Dax is a senior marketing professional based in Toronto, Canada. He is an avid racquet sports enthusiast, blogger and music lover, Dax can be reached at dax.nair@gmail.com or on Twitter: @daxnair

3 thoughts on “Squash and Fitness – Steps Covered and Calories Burned

  • June 1, 2016 at 5:37 AM

    I wear a Fitbit (Charge HR) constantly and when playing squash I like to use it to track my heart rate – as a measure of how hard I am trying! 🙂

    I was interested in how accurate the heart rate tracking is, and so I did a little experiment whereby I also wore a Garmin XT-310 at the same time during a particularly intense session – and then compared the results. Anyone interested can read about it here:


    Happy Squashing!

    • June 1, 2016 at 5:55 PM

      Thanks Barry.

      Interesting comparison. Looks like you had a couple of intense rallies there…

  • May 17, 2015 at 12:44 PM

    This is cool. Good use of the Fitbit!


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