Why Counting Steps Isn’t Enough: Introducing DHRPS

Have you met your step goals today? Monitoring step count can inspire more activity, but it may not fully assess your fitness or cardiovascular risk. A new study in the Journal of the American Heart Association shows that combining step count with average heart rate—using a metric called DHRPS (daily heart rate per step)—better predicts risks for major illnesses like heart attack and diabetes.

1. Rethinking Step Goals

There’s nothing magical about 10,000 steps. Research suggests:

  • 4,000–7,000 steps daily may suffice for health benefits.
  • More than 10,000 steps can be even better.

2. Intensity Matters

Brisk walking or hiking hills elevates heart rate more than slow, flat walking—even with the same step count. Heart rate reflects exercise intensity, which impacts health outcomes.

3. Defining DHRPS

DHRPS = (Average daily heart rate) ÷ (Average daily step count).
To track it, use a continuous heart-rate monitor (smartwatch or fitness tracker) and your device’s step count.

4. Study Design

  • Nearly 7,000 participants (average age: 55)
  • All wore Fitbits for five years, logging over 50 billion steps
  • Researchers calculated each person’s DHRPS and compared it with health outcomes

5. Key Findings

  • Higher DHRPS linked to increased risk of diabetes and cardiovascular disease (heart attack, stroke)
  • DHRPS showed stronger associations with these diseases than step count or heart rate alone
  • Participants with higher DHRPS were less likely to report good health
  • Among 21 subjects with exercise stress testing, those with highest DHRPS had the lowest exercise capacity

6. Calculating and Interpreting Your DHRPS

Example over a month:
Month 1: Average heart rate = 80 bpm, steps = 4,000 → DHRPS = 80/4,000 = 0.0200
Month 2: Average heart rate = 80 bpm, steps = 6,000 → DHRPS = 80/6,000 = 0.0133
Since lower DHRPS scores are better, the drop from 0.0200 to 0.0133 is a positive trend.

7. Limitations to Consider

  • Observational design cannot prove causation
  • Fitbit users may not represent the general population
  • Device accuracy and participant behavior could vary
  • The study did not test whether tracking DHRPS leads to improved health

8. Practical Takeaway

If you already use a device that monitors heart rate and steps, feel free to calculate your DHRPS. It may motivate you to increase activity intensity or step count to lower your ratio. More research is needed to confirm its role in improving health, but DHRPS offers a promising new way to gauge fitness risk.