 |
| source : independent.co.uk |
By someone who’s totally obsessed with their step count (but recently had their mind blown)
Let’s be real: I used to treat my daily 10,000 steps like gospel. Every night, I’d pace around my living room just to hit that magic number. But recently, I stumbled on something that challenged everything I thought I knew about fitness tracking.
A new study suggests there's a better way to measure your health risk, not just by counting steps, but by combining them with your average heart rate. It's called DHRPS (Daily Heart Rate Per Step), and it might be a game changer in how we understand fitness, longevity, and chronic disease risk.
So I did what any health-curious overthinker would do, I dug into the research, tried the math, and here’s what I found.
First, What Even Is DHRPS?
DHRPS is exactly what it sounds like:
Your average daily heart rate ÷ your average daily steps.
The lower the number, the better.
Example:
-
Heart rate = 80
-
Steps = 4,000
-
DHRPS = 0.0200
Next month, you bump your steps to 6,000 and keep the same heart rate?
-
DHRPS = 0.0133
Bam... you’re trending healthier.
Why It Matters More Than Steps Alone
We’ve all heard the “10,000 steps a day” mantra, but here's the thing: 10,000 steps strolling slowly on flat ground isn’t the same as 6,000 steps hiking up and down hills. Your effort matters, not just the distance.
That’s where heart rate steps in. Your body works harder when your heart beats faster. And combining this with how many steps you take offers a more accurate snapshot of your cardiovascular load, and, by extension, your disease risk.
This Study Said WHAT?
A five-year study of nearly 7,000 adults found that higher DHRPS scores were linked to:
-
Greater risk of type 2 diabetes
-
Higher rates of heart attack, stroke, and heart failure
-
Lower self-reported health and lower exercise capacity
And most importantly? DHRPS was a stronger predictor of these health risks than either steps or heart rate alone.
What’s Considered a “Good” DHRPS?
In the study:
-
Low risk: 0.0081 or below
-
Medium risk: 0.0081 – 0.0147
-
High risk: 0.0147 or higher
So yes, this gives you a tangible number to track, like a cholesterol level, but for movement.
Should You Start Calculating DHRPS?
Here’s the honest take: maybe. If you already use a Fitbit, Apple Watch, or other device that tracks heart rate and steps, it’s worth checking out. Especially if seeing numbers helps you stay accountable (I see you, data nerds).
But, and this is important, this metric isn’t the holy grail. It’s promising, but still early in the research phase. The study didn’t prove cause and effect, and most participants were white, female, and already health-conscious.
Also, calculating your DHRPS requires a smart device, which can be expensive, and not everyone has access.
Four Limitations You Should Know
-
The participants weren’t exactly average folks, they were health-motivated and tracked their fitness daily. That alone might skew results.
-
The findings weren’t compared to standard risk factors like smoking or cholesterol, so we don’t know how DHRPS stacks up against your doctor’s go-to tools.
-
Only 21 people did exercise testing. Not exactly a large pool for conclusive insights.
-
Devices cost money. Tracking this consistently isn’t cheap or accessible for everyone.
So What’s the Practical Takeaway?
Whether or not you choose to crunch your DHRPS, this much is clear:
- More steps + a healthier heart rate = better outcomes
- Lower DHRPS = likely lower risk of chronic disease
- Focusing on movement intensity matters, not just quantity
- Small changes in daily habits do compound
If having this number motivates you to get outside more, take the stairs, or dance around your kitchen, awesome. If it stresses you out, don’t sweat it. At the end of the day, the best tracker is the one that keeps you moving consistently.
Final Thoughts from a Reluctant Math Nerd
I’ll still aim for 10,000 steps because I love the ritual. But now I check my heart rate, too. I’ve even started walking a bit faster (and with more hills) because I know it counts more than just strolling.
And honestly? It feels good to know I’m not just chasing numbers, I’m chasing better health with a little more insight.
Want to calculate your DHRPS today?
Just check your average daily heart rate and divide it by your step count. Let the number guide you, not define you.