For years, tracking daily steps has been a popular way to monitor activity and stay motivated, with the well-known benchmark of 10,000 steps often seen as a symbol of good health . However, according to , that number wasn’t based on scientific research but originated from a 1960s marketing campaign in Japan. Recent studies suggest that even 4,000 to 7,000 steps per day can improve health and lower the risk of early death. While step counts are helpful, they don’t reflect the intensity or effort of activity. A brisk uphill walk can raise heart rate far more than a slow flat stroll, even if step counts are identical. This is why experts recommend combining step counts with heart rate measurements to get a more accurate picture of fitness and cardiovascular health.





Combining steps and heart rate: The science behind a new fitness metric



A explored whether combining heart rate and step data could offer a more accurate assessment of fitness and disease risk. The researchers developed a new measure called the daily heart rate per step ( DHRPS ).



This ratio combines two pieces of information easily collected by most smartwatches or fitness bands: your average daily heart rate and your average daily step count. To calculate your DHRPS, divide your heart rate by your step count. For instance:

• Heart rate 80 bpm / 4,000 steps = 0.0200


• Heart rate 80 bpm / 6,000 steps = 0.0133

In this ratio, lower scores indicate better cardiovascular fitness, as they show your heart needs fewer beats to support your activity level.



What the study found: Higher DHRPS means higher disease risk



The study involved nearly 7,000 participants, with an average age of 55, all wearing Fitbit devices that continuously tracked their heart rate and steps over five years, a total of more than 50 billion steps. When researchers compared participants’ DHRPS ratios with their health outcomes, they found strong associations between higher DHRPS scores and an increased risk of chronic diseases, including:

• Type 2 diabetes


• High blood pressure (hypertension)


• Coronary artery disease and heart failure


• Stroke

People with lower DHRPS values tended to report better overall health, while those with higher values performed worse on exercise stress tests, showing poorer endurance. In short, your DHRPS score could be a better indicator of how efficiently your heart supports physical activity than steps or heart rate alone.





Understanding your DHRPS score and what it reveals about your heart and overall health



Researchers categorised DHRPS results into three groups:

• Low: 0.0081 or lower (best cardiovascular fitness)


• Medium: between 0.0081 and 0.0147


• High: 0.0147 or higher (higher disease risk)

A lower DHRPS score means your heart works more efficiently relative to your movement. For example, if your DHRPS drops from 0.0200 to 0.0133 after a few weeks of increased walking, that’s a sign your fitness is improving. However, it’s important to remember that this is a new and emerging measure. The study only shows correlation, not causation, meaning it can’t prove that improving your DHRPS will directly lower your risk of heart disease or diabetes. Moreover, the research primarily involved white female participants and didn’t compare DHRPS with established risk factors like cholesterol, smoking, or family history.



If you already wear a smartwatch or fitness tracker, calculating your DHRPS could give you a more complete view of your health and motivate you to move more efficiently. It’s a simple ratio, yet it may reveal how your heart and activity work together to influence long-term well-being.



While scientists still need more research to confirm its medical value, this approach reflects a key insight: fitness isn’t just about how far you move, but how your heart responds as you move. By monitoring both steps and heart rate, you can personalise your fitness journey and identify trends that might help prevent disease. In the end, whether you’re aiming for 5,000 or 10,000 steps, focus on staying active, maintaining a healthy heart rate, and making steady progress. The combination of movement and heart awareness could be your best step yet toward lasting health and vitality.






Disclaimer: This article is for general informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the guidance of a qualified healthcare provider regarding any medical condition or lifestyle change.





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