Why Should You Measure Your Daily Heart Rate Per Step?

We’ve all heard the golden rule of fitness: You have to take 10,000 steps a day. It’s easy to remember, it’s backed up by countless reminders from the apps on your phone, and it seems like a solid daily goal. But while step counting is useful, it’s not the only metric for determining your daily fitness. According to new research, how hard your heart works to take those steps can reveal a lot more about your overall health.

In a recent study from Northwestern University Feinberg School of Medicine, researchers looked at what happens when you combine your daily step count with your heart rate. Their findings led to the introduction of a metric called Daily Heart Rate Per Step ( DHRPS ), which may be a more powerful indicator of cardiovascular fitness and heart disease risk than either steps or heart rate alone.

What exactly is Daily Heart Rate Per Step (DHRPS)?

The Northwestern University study tracked nearly 7,000 smartwatch users over a five-year period, analyzing data from their heart rate monitors along with their electronic health records. The results: Higher Daily Heart Rate Per Step ( DHRPS ) values ​​were closely linked to a higher risk of developing type 2 diabetes , high blood pressure , heart failure , and stroke .

The DHRPS was found to be a more reliable indicator of cardiovascular disease risk than resting heart rate or step count alone. This means that this simple mathematical method can help people detect health risks earlier, rather than relying on traditional reference values, which can miss early warning signs.

Why intensity matters more than the number of steps

While getting a good number of steps daily is great, researchers point out that intensity, not just quantity, plays an important role in heart health. A stroll around the house doesn’t tax the cardiovascular system the same way a brisk walk uphill does, even if both accumulate the same number of steps.

That’s why step counting alone can be misleading. You could reach your daily goal, but still be putting your heart through its paces, especially if it’s working harder than necessary for basic physical activity. The DHRPS gives you a clearer view of how your heart responds to movement in real life, not just at the gym or while you’re exercising.

How to use the DHRPS in your daily life?

Calculating your Daily Heart Rate per Step ( DHRPS ) is simple: divide your average daily heart rate by the total number of steps you take. This ratio reflects how efficiently your heart moves throughout your day. A lower DHRPS means your heart isn’t working as hard to keep you moving. Conversely, a higher DHRPS indicates your heart is under greater stress, which could indicate a higher risk of cardiovascular problems.

For example, if two people each walk 10,000 steps a day, but one has an average heart rate of 80 beats per minute and the other 120, their DHRPS values ​​would be 0.008 and 0.012, respectively. That seemingly minuscule difference suggests a significant disparity in cardiovascular efficiency.

To make it easier, here’s a step-by-step guide to checking your DHRSP:

1. Use the heart rate monitor on a smartwatch or fitness tracker to record your average daily heart rate and the number of steps you take.
2. Calculate your DHRPS by dividing your heart rate by your steps. Example: 80 bpm ÷ 10,000 steps = 0.008.
3. Monitor it over time. If the number decreases, it’s likely a sign that your heart is becoming more efficient.