In today’s world, smartwatches provide us with a plethora of data, from daily step counts to heart rate averages, offering valuable insights into our well-being. However, recent research indicates that combining these two metrics can offer a more comprehensive view of heart efficiency than looking at them individually.
This innovative concept, known as “daily heart rate per step” (DHRPS), is a significant development, particularly for those focused on maintaining optimal heart health. According to Zhanlin Chen, the lead author of the study and a medical student at Northwestern University Feinberg School of Medicine, DHRPS is not intended to replace step counts or heart rate data but rather serves as an integrative measure that provides additional valuable information.
So, what exactly is DHRPS, and how can you calculate it? Here’s the breakdown.
Meet the experts: Zhanlin Chen, lead study author and medical student at Northwestern University Feinberg School of Medicine; Cheng-Han Chen, MD, interventional cardiologist and medical director of the Structural Heart Program at MemorialCare Saddleback Medical Center; Hiral Master, PT, PhD, senior scientist and researcher at Vanderbilt University Medical Center.
DHRPS, pronounced “derps,” represents the daily heart rate per step, offering insights into heart function. By dividing your average daily heart rate by the number of steps taken each day, you can calculate your DHRPS.
But why is DHRPS considered a more accurate measure than simply looking at step counts alone? According to Cheng-Han Chen, combining daily step counts with heart rate data provides a more comprehensive evaluation of heart health. Zhanlin Chen adds that while step counts can be manipulated, incorporating heart rate averages offers a clearer picture of heart performance during physical activity.
When it comes to determining a “good” DHRPS number, the study categorized Fitbit users into different groups based on their calculations. Zhanlin Chen emphasizes that a lower DHRPS percentile is preferred, with the threshold set at 0.0147. For instance, someone taking 10,000 steps a day with a heart rate of 147 beats per minute may indicate excessive cardiac strain. A lower DHRPS value, closer to 0.008, is considered optimal.
In conclusion, understanding and monitoring your DHRPS can provide valuable insights into your cardiovascular health, offering a more holistic perspective on heart function and overall well-being.
The flatlands. This may indicate someone who walks 10,000 steps daily but maintains an average heart rate of 80 beats per minute. “That falls within the range of what we would consider as physiologically normal,” he explains.
How can I enhance my DHRPS?
The most effective approach to enhance your DHRPS is by increasing your physical activity to improve your cardiovascular fitness gradually, states Hiral Master, PT, PhD, a senior scientist and researcher at Vanderbilt University Medical Center. Additionally, managing stress through activities like meditation or yoga, following a balanced diet low in saturated fats and rich in fruits and vegetables, ensuring adequate sleep, and avoiding stimulants such as nicotine and excessive caffeine can also be beneficial, she notes. Essentially, the goal is to remain active while reducing your resting heart rate through healthy eating, mindfulness, and physical activity.
Should I disregard step counts and concentrate on DHRPS instead?
No. “We still believe step count is important for monitoring your physical activity levels,” says Zhanlin Chen. “This metric aims to identify potential concerns related to heart disease. It offers additional insights from the data already being collected.” Essentially, DHRPS is an additional tool to monitor your heart health.
