If you really want to stay healthy, you need to stop eating junk and exercise. Exercise doesn’t always mean lifting heavy weights or going to the gym. If you’re like me—someone who enjoys the gym but doesn’t always have time to go—you find other ways to stay active. My partner has a gym membership, so I join him sometimes, but I mostly stick to walking.
Lately, I’ve been wearing the Get Set 2-in-1 Multi-Train Shorts by Sweaty Betty during my walks. They’re perfect for staying comfortable while staying active. The inner short has 4-way stretch and wicks away sweat, while the looser outer layer gives more coverage. Plus, the side slip pockets are super handy for carrying small essentials. They’re designed for training, but honestly, they work great for everyday movement too.
We walk whenever we can, especially when the sun is out. We love the warmth, and our skin even glows more under the sun. Walking doesn’t feel like a chore when you’re enjoying nature. It becomes part of your life—and a simple, effective way to stay healthy.
Are Steps Enough to Measure Your Health? Maybe Not.
Have you hit your step goal today? If so, great job. Tracking your daily steps can definitely help you stay active and even push you to move more over time.
But when it comes to really understanding your fitness level or your risk for major health issues—like heart disease or diabetes—steps alone might not give the full picture. Some scientists now say that looking at both your step count and your average heart rate may give better insight into your health.
Why Steps + Heart Rate Might Be Better
Everyone talks about getting 10,000 steps a day, but that number is more of a guideline than a hard rule. In fact, research shows that even 4,000 to 7,000 steps per day can offer great health benefits. Of course, the more you move, the better. But it’s not just about how many steps you take—it’s how you take them. For example, someone walking uphill at a brisk pace is getting a lot more exercise than someone slowly strolling on flat ground.
And with smartwatches and fitness trackers being so common, it’s now possible to measure more than just steps. That’s where a new health measure comes in.
What’s a “High” Score?
The researchers grouped people into three DHRPS categories:
Have you hit your step goal today? If so, great job. Tracking your daily steps can definitely help you stay active and even push you to move more over time.
But when it comes to really understanding your fitness level or your risk for major health issues—like heart disease or diabetes—steps alone might not give the full picture. Some scientists now say that looking at both your step count and your average heart rate may give better insight into your health.
Why Steps + Heart Rate Might Be Better
Everyone talks about getting 10,000 steps a day, but that number is more of a guideline than a hard rule. In fact, research shows that even 4,000 to 7,000 steps per day can offer great health benefits. Of course, the more you move, the better. But it’s not just about how many steps you take—it’s how you take them. For example, someone walking uphill at a brisk pace is getting a lot more exercise than someone slowly strolling on flat ground.
And with smartwatches and fitness trackers being so common, it’s now possible to measure more than just steps. That’s where a new health measure comes in.
Introducing DHRPS: Daily Heart Rate Per Step
A recent study found that a new way of measuring health called DHRPS (Daily Heart Rate Per Step) might be more accurate than just counting steps. It’s super simple to calculate: take your average daily heart rate and divide it by your daily step count. For example, if your heart rate is 80 and you take 4,000 steps, your DHRPS is 0.0200. If you take 6,000 steps the next month and your heart rate stays the same, your DHRPS drops to 0.0133. Lower numbers are better—it means your heart is doing less work for the same amount of activity.
In the study, nearly 7,000 people wore Fitbits that tracked both their steps and heart rate. After looking at the data over five years, researchers found that a higher DHRPS score was linked to greater risk for:
A recent study found that a new way of measuring health called DHRPS (Daily Heart Rate Per Step) might be more accurate than just counting steps. It’s super simple to calculate: take your average daily heart rate and divide it by your daily step count. For example, if your heart rate is 80 and you take 4,000 steps, your DHRPS is 0.0200. If you take 6,000 steps the next month and your heart rate stays the same, your DHRPS drops to 0.0133. Lower numbers are better—it means your heart is doing less work for the same amount of activity.
In the study, nearly 7,000 people wore Fitbits that tracked both their steps and heart rate. After looking at the data over five years, researchers found that a higher DHRPS score was linked to greater risk for:
- Type 2 diabetes
- High blood pressure
- Heart disease and heart failure
- Stroke
What’s a “High” Score?
The researchers grouped people into three DHRPS categories:
- Low: 0.0081 or less
- Medium: Between 0.0081 and 0.0147
- High: 0.0147 or more
Should You Start Tracking Your DHRPS?
It’s an interesting idea, and it might motivate some people to improve their habits. But it’s important to know that this study only shows a link—it doesn’t prove that a high DHRPS causes health problems. There are also a few other things to keep in mind:
It’s an interesting idea, and it might motivate some people to improve their habits. But it’s important to know that this study only shows a link—it doesn’t prove that a high DHRPS causes health problems. There are also a few other things to keep in mind:
- Most of the people in the study were already very health-conscious.
- Over 70% were women and more than 80% were white, so the results might not apply to everyone.
- The test for physical fitness was only done on 21 people—not enough for strong conclusions.
- Fitness trackers that measure heart rate can be expensive.
I agree that our health is the most important matter in our personal life. Our body need our basic care in daily time. I think that we can manage it if we want it. But, a lot of people, unfortunately, don't give any care to their body health.
ReplyDeleteIn view of the above, your present post, Melody is very important for all of us.
My best regards, my dear.
It is sad that some people put more effort into physical looks than inward care, which is never the best way to live.
DeleteHola,
ReplyDeleteMuy interesante leer tu Post
Gracias ♥
I am glad you found it interesting.
DeleteMelody, your post is interesting and important. Physical movement, physical exercise is very important!
ReplyDeleteI know the saying: in a healthy body, a healthy spirit!
Unfortunately, but I walk too little and exercise too little :(
Melody, I salute you!
You are right, we need to take care of our body and yes, that means a healthy spirit.
DeleteQuerida amiga melody, há décadas que faço caminhadas.
ReplyDeleteMeu dia não é completo sem elas pela manhã.
Está ja incluído no meu bem-estar diário. Mesmo em dias chuvosos, procuro s brecha e vou dar meus passos na orla.
Um post esclarecedor.
Tenha dias abençoados!
Beijinhos fraternos de paz
That is such a beautiful way to live, Roselia. It's a commendable and outstanding approach to life. Thanks for sharing.
DeleteI found this very interesting, I keep track of my daily steps and just worked out my DHRPS for yesterday and it was 0.0102
ReplyDeleteKeep it up; that is the way to go.
DeleteInteresting read Melody. To have ones health is one of the most important things in life in my book.
ReplyDeleteYou said it all, Margaret.
DeleteI hate spendhours into the gym so living surrounded by nature I tend to walk a lot and this helps my mind relaxing and exercising all at once!!!
ReplyDeleteNot everyone likes going to the gym and that is understandable, so going on walks and doing some stretches can go a long way when you incorporate them into your daily routine.
DeleteI really need to get the finger out and lose weight. I've started fasting again. Walking and cycling have always been my go to exercising. I really don't like the gym at all. I think drinking plenty water is important too. I have always said people don't drink enough water. Cutting out junk and processed food is a winner as well. The Earth has provided us with so many health vegetables and fruits to eat. :-D
ReplyDeleteYou are already going in the right direction. I fall short when it comes to drinking water, but I am always trying to improve. Cutting out junk is one big step and yes, we have all the food that our body needs no need for processed food.
DeleteI love both walking and lifting weights :-) No gym membership at all.
ReplyDeleteOh I guess you do that at home, nice one.
DeleteI've always incorporated walking into my daily lifestyle, but to be honest, I have never bothered with step count and the like. I walk, particularly in nature, because I love doing so, and of course the health benefits are a plus! xxx
ReplyDeleteThat's fantastic. Walking in nature, simply for the enjoyment of it, is truly the ideal scenario, and the health benefits are indeed a wonderful bonus.
DeleteI fully agree that you dear Melody!
ReplyDeleteI think despite all of abundance and information and ways to reach out to it most people the people lack motivation to self care and even hate exercise. I am thankful for the backache I got after the birth of my second child in 2003 which made me to do exercise on regular bases for decades until I was diagnosed with osteoarthritis and I moved to light stretching.
I can’t imagine my day without physical activity and half hour walk daily.
Thanks for the insightful post my friend 🥰
You've hit on such an important point, motivation is key, and it often takes something significant to kickstart a consistent self-care routine. It's truly inspiring how you turned a challenge like your backache into a lifelong commitment to physical activity.
DeleteExciting. I didn't know that. But these days, there are also fairly affordable fitness watches that measure steps and heart rate. Now I just have to sit down and do the math...
ReplyDeleteYou're right, it's great that affordable fitness trackers are so accessible now. It makes trying out something like DHRPS much easier. Let me know if you decide to crunch those numbers.
DeleteThank you for posting this! I work from home and I'm in front of the computer all day so I don't move that much. I think I need to take care of my health more.
ReplyDeleteYou're so welcome. It's really easy to fall into that routine when working from home. Taking care of your health is definitely a great priority, and even small changes can make a big difference when you're at the computer all day.
Delete