Have you hit your step goal today? Great job! Counting steps can help you stay active. But steps alone may not tell the full story about your fitness or health risks.
If you add your average heart rate to the mix, you get a clearer picture of how hard your body is working. This can help you see if you are at risk for health problems like heart disease or diabetes.
Why steps plus heart rate?
Many people aim for 10 000 steps each day, but fewer steps—around 4 000 to 7 000—can also improve health. Walking more than 10 000 steps may give extra benefits. Still, two people with the same step count can have very different workouts. A slow stroll on flat ground is not the same as brisk walking uphill.
A new study shows that using a simple ratio of heart rate to steps gives better insights than steps alone. This ratio is called DHRPS, or daily heart rate per step.
What is DHRPS?
DHRPS = (average daily heart rate) ÷ (average daily steps).
You need a device that tracks your heart rate and steps all day—like a smartwatch or fitness band—to use this measure.
What the study found
About 7 000 people (average age 55) wore a fitness tracker for five years. Together, they walked over 50 billion steps. Researchers calculated each person’s DHRPS and compared it with health outcomes. A higher DHRPS was linked to a greater chance of:
- type 2 diabetes
- high blood pressure
- heart disease, heart attack, or heart failure
- stroke
DHRPS was a stronger sign of these risks than just counting steps or looking at heart rate by itself.
What is a high or low DHRPS?
- Low risk: 0.0081 or lower
- Medium risk: above 0.0081 up to 0.0147
- High risk: 0.0147 or higher
How to calculate your DHRPS
Example: Say your average daily heart rate is 80 beats per minute and you average 4 000 steps a day. Your DHRPS is 80 ÷ 4 000 = 0.0200. Next month, you keep the same heart rate but walk 6 000 steps a day. Your DHRPS becomes 80 ÷ 6 000 = 0.0133. A lower DHRPS means you are at lower risk.
Things to keep in mind
- This study found a link but did not prove that a higher DHRPS causes health problems.
- Most participants were white women who liked using trackers. Results might differ in other groups.
- Only a few people did extra exercise tests, so those results are small.
- Tracking devices can be costly, and the benefit of calculating DHRPS is not yet proven.
The bottom line
Adding your heart rate to your step count may help you see your true fitness level and health risks. If you already use a device that measures both, you can try calculating your DHRPS. It might motivate you to get more active or help a doctor watch your health. But more research is needed to know if tracking DHRPS will actually improve your health.