Counting steps is good - is combining steps and heart rate better?

Have you met your step goals today?

您今天达到步数目标了吗？

If so, well done!

如果是这样，干得好！

Monitoring your step count can inspire you to bump up activity over time.

监控您的步数可以激励您随着时间的推移增加活动量。

But when it comes to assessing fitness or cardiovascular disease risk, counting steps might not be enough.

但在评估健康或心血管疾病风险时，仅计算步数可能还不够。

Combining steps and average heart rate (as measured by a smart device) could be a better way for you to assess fitness and gain insights into your risk for major illnesses like heart attack or diabetes.

结合步数和平均心率（通过智能设备测量）可能是您评估健康状况并深入了解心脏病或糖尿病等重大疾病风险的更好方法。

Read on to learn how many steps you need for better health, and why tagging on heart rate matters.

请继续阅读，了解您需要多少步才能保持更健康，以及为什么标记心率很重要。

First, how many steps should you aim for daily?

首先，您每天应该设定多少步？

There's nothing special about the 10,000-steps number often touted: sure, it sounds impressive, and it's a nice round number that has been linked to certain health benefits .

经常吹捧的 10,000 步数字并没有什么特别之处：当然，这听起来令人印象深刻，而且这是一个与某些健康益处相关的不错的整数。

But fewer daily steps - 4,000 to 7,000 - might be enough to help you become healthier.

但每天减少步数（4,000 至 7,000 步）可能足以帮助您变得更健康。

And taking more than 10,000 steps a day might be even better .

每天走 10,000 步以上可能会更好。

Second, people walking briskly up and down hills are getting a lot more exercise than those walking slowly on flat terrain, even if they take the same number of steps.

其次，即使步数相同，在山上快步走的人比在平坦地形上缓慢行走的人得到的锻炼要多得多。

So, at a time when millions of people are carrying around smartphones or wearing watches that monitor physical activity and body functions, might there be a better way than just a step count to assess our fitness and risk of developing major disease?

那么，当数百万人随身携带智能手机或佩戴手表来监测身体活动和身体功能时，是否有比仅计步更好的方法来评估我们的健康状况和罹患重大疾病的风险呢？

According to a new study, the answer is yes.

根据一项新的研究，答案是肯定的。

Researchers publishing in the Journal of the American Heart Association found that a simple ratio that includes both heart rate and step count is better than just counting steps.

研究人员在《美国心脏协会杂志》上发表文章发现，包含心率和步数的简单比率比仅计算步数更好。

It's called the DHRPS, which stands for daily heart rate per step.

它称为 DHRPS，代表每日每步心率。

To calculate it, take your average daily heart rate and divide it by your average daily step count.

要计算它，请将您的平均每日心率除以您的平均每日步数。

Yes, to determine your DHRPS you'll need a way to continuously monitor your heart rate, such as a smartwatch or Fitbit.

是的，要确定您的 DHRPS，您需要一种持续监测心率的方法，例如智能手表或 Fitbit。

And you'll need to do some simple math to arrive at your DHRPS ratio, as explained below.

您需要进行一些简单的数学运算才能得出 DHRPS 比率，如下所述。

The study enrolled nearly 7,000 people (average age: 55).

该研究招募了近 7,000 人（平均年龄：55 岁）。

Each wore a Fitbit, a device that straps onto the wrist and is programmed to monitor steps taken and average heart rate each day.

每个人都戴着 Fitbit 设备，这是一种绑在手腕上的设备，经过编程可以监测每天的步数和平均心率。

(Fitbits also have other features such as reminders to be active, a tracker of how far you've walked, and sleep quality, but these weren't part of this study.)

（Fitbit 还具有其他功能，例如活动提醒、步行距离跟踪器以及睡眠质量，但这些不是本研究的一部分。）

Over the five years of the study, volunteers took more than 50 billion steps.

在五年的研究中，志愿者走了超过 500 亿步。

When each individual's DHRPS was calculated and compared with their other health information, researchers found that higher scores were linked to an increased risk of

当计算每个人的 DHRPS 并与他们的其他健康信息进行比较时，研究人员发现分数越高，患病风险越高。

The DHRPS had stronger associations with these diseases than either heart rate or step count alone.

与单独的心率或步数相比，DHRPS 与这些疾病的关联性更强。

In addition, people with higher DHRPS scores were less likely to report good health than those who had the lowest scores.

此外，与得分最低的人相比，DHRPS 得分较高的人报告健康状况良好的可能性较小。

And among the 21 study subjects who had exercise stress testing, those with the highest DHRPS scores had the lowest capacity for exercise.

在进行运动压力测试的 21 名研究对象中，DHRPS 得分最高的人的运动能力最低。

In this study, DHRPS scores were divided into three groups:

在本研究中，DHRPS 分数分为三组：

Here's how it works.

这是它的工作原理。

Let's say that over a one-month period your average daily heart rate is 80 and your average step count is 4,000.

假设在一个月内，您的平均每日心率为 80，平均步数为 4,000。

That means your DHRPS equals 80/4,000, or 0.0200.

这意味着您的 DHRPS 等于 80/4,000，或 0.0200。

If the next month your average heart rate is still 80 but you take about 6,000 steps a day, your DHRPS is 80/6,000, or 0.0133.

如果下个月您的平均心率仍为 80，但您每天行走约 6,000 步，则您的 DHRPS 为 80/6,000，即 0.0133。

Since lower scores are better, this is a positive trend.

由于分数越低越好，这是一个积极的趋势。

Do the results described in this study tempt you to begin monitoring your DHRPS?

本研究中描述的结果是否诱使您开始监测您的 DHRPS？

You may decide to hold off until further research confirms actual health benefits from knowing that ratio.

您可能会决定推迟，直到进一步的研究证实了解该比率对健康有实际好处。

This study merely explored the relationship between DHRPS and risk of diabetes or cardiovascular disease like heart attack or stroke.

这项研究只是探讨了 DHRPS 与糖尿病或心脏病或中风等心血管疾病风险之间的关系。

This type of study can only establish a link between the DHRPS and disease.

此类研究只能建立 DHRPS 与疾病之间的联系。

It can't determine whether a higher score actually causes them.

它无法确定较高的分数是否确实导致了这些问题。

Here are four other limitations of this research to keep in mind:

以下是本研究需要记住的其他四个局限性：

Tracking DHRPS or daily activity and other health measures might be a way to improve your health if the results prompt you to make positive changes in behavior, such as becoming more active.

如果跟踪 DHRPS 或日常活动和其他健康措施的结果提示您做出积极的行为改变（例如变得更加活跃），则可能是改善您健康的一种方法。

Or perhaps DHRPS could one day help your health care provider monitor your fitness, better assess your health risks, and recommend preventive approaches.

或者也许 DHRPS 有一天可以帮助您的医疗保健提供者监测您的健康状况，更好地评估您的健康风险，并推荐预防方法。

But we don't yet know if this new measure will actually lead to improved health because the study didn't explore that.

但我们还不知道这项新措施是否真的会改善健康，因为该研究没有对此进行探索。

If you already have a device that continuously monitors your daily heart rate and step count, feel free to do the math!

如果您已经拥有一个可以连续监测您每日心率和步数的设备，请随意计算一下！

Maybe knowing your DHRPS will motivate you to do more to lower your risk of diabetes and cardiovascular disease.

也许了解您的 DHRPS 会激励您采取更多措施来降低患糖尿病和心血管疾病的风险。

Or maybe it won't.

或者也许不会。

We need more research and experience with this measure to know whether it can deliver on its potential to improve health.

我们需要对这项措施进行更多的研究和经验，以了解它是否能够发挥其改善健康的潜力。

Robert H.

罗伯特·H.

Shmerling, MD , Senior Faculty Editor, Harvard Health Publishing; Editorial Advisory Board Member, Harvard Health Publishing

Shmerling，医学博士，哈佛健康出版社高级编辑；哈佛健康出版社编辑顾问委员会成员

As a service to our readers, Harvard Health Publishing provides access to our library of archived content.

作为为读者提供的一项服务，哈佛健康出版社提供对我们存档内容库的访问。

Please note the date of last review or update on all articles.

请注意所有文章的最后审查或更新日期。

No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician.

本网站上的任何内容，无论日期如何，都不应替代您的医生或其他合格临床医生的直接医疗建议。

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将最新的健康新闻发送到您的收件箱！