A Note from Miguel: Join me for a free community walk/run event
I'm really excited to share that I'll be launching a FREE community walk/run group in early August.
This has been on my mind for a while, and I've even spoken to some of you about it over the last few months to gauge interest.
Between my training and getting the practice up and running, timing was never right, but I'm finally ready to put this into action.
You've probably heard of the recommendation to get at least 150 minutes of moderate intensity exercise per week. That's not a number that they just made up arbitrarily. It comes from decades of research that involved hundreds of thousands of people.
When researchers look at the relationship between physical activity and dying from any cause, the data is consistent. The biggest drop in risk happens when someone goes from doing nothing to doing something. Just moving from the couch to a daily walk can reduce the risk of dying prematurely by about 20%.
If you get those 150 minutes in each week, the risk reduction climbs to about 30%. That's a 30% lower risk of dying early from heart disease, from certain cancers, and from all causes combined.
If you get more than 150 minutes each week, even better. The curve continues to climb, it's just not as steep as it is within the first 150 minutes of moderate exercise. That's why 150 minutes is the MINIMUM, and not the goal.
A meta-analysis in the Journal of American College of Cardiology found that even 2,600 steps per day was associated with a lower risk of dying, and about 7k-9k steps per day was where the optimal benefit kicked in. Every additional 1,000 steps per day was linked to a 15% decrease in all-cause mortality.
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The name of this practice wasn't chosen randomly.
Blue zones are regions of the world where people live measurably longer lives. Researchers have studied these communities to understand what they're doing differently, and it's not just one thing, it's a combination.
They move naturally throughout the day. They eat mostly plants. They have a sense of purpose.
One factor comes up over and over again between the different blue zones - community, social connection, and belonging.
In Ikaria, nearly 78% of people over 90 reported daily social contact. They attend festivals. They gather. They don't exercise alone in a gym with headphones on. They walk to the market, they tend to their gardens with neighbors, and they sit and talk.
So when I think about what I want this practice to represent, it's not just about labs and prescriptions. It's about building the conditions for a longer, healthier life. And those conditions include getting outside, moving your body, and doing it with other people.
That's the idea behind this walk/run group. It's free. It's open to everyone. Whether you walk, jog, or run, the point is to show up, move, and connect.
I'm still working out the logistics, including some insurance requirements. More details are coming soon.
But I wanted to plant the seed now. Early August. Save some time for it.
If you're already active, great. Come be part of the community. If you've been meaning to start, this is your invitation. No experience needed. No pace requirement.
Just show up.
More details to follow.
References:
Banach M, Lewek J, Surma S, et al. The Association Between Daily Step Count and All-Cause and Cardiovascular Mortality: A Meta-Analysis. Eur J Prev Cardiol. 2023;30(18):1975-1985.
Candal-Pedreira C, Rey-Brandariz J, Martín-Gisbert L, et al. Blue Zones, an Analysis of Existing Evidence Through a Scoping Review. Aging Dis. 2025.
Hanson S, Jones A. Is There Evidence That Walking Groups Have Health Benefits? A Systematic Review and Meta-Analysis. Br J Sports Med. 2015;49(11):710-715.
Kraus WE, Powell KE, Haskell WL, et al. Physical Activity, All-Cause and Cardiovascular Mortality, and Cardiovascular Disease. Med Sci Sports Exerc. 2019;51(6):1270-1281.
Legrand R, Nuemi G, Poulain M, Manckoundia P. Description of Lifestyle, Including Social Life, Diet and Physical Activity, of People ≥90 Years Living in Ikaria, a Longevity Blue Zone. Int J Environ Res Public Health. 2021;18(12):6602.
Piercy KL, Troiano RP, Ballard RM, et al. The Physical Activity Guidelines for Americans. JAMA. 2018;320(19):2020-2028.
Stens NA, Bakker EA, Mañas A, et al. Relationship of Daily Step Counts to All-Cause Mortality and Cardiovascular Events. J Am Coll Cardiol. 2023;82(15):1483-1494.
Wasfy MM, Lee IM. Examining the Dose–Response Relationship between Physical Activity and Health Outcomes. NEJM Evidence. 2022.
Disclaimer: Information provided is for educational purposes only and is not medical advice. Always consult a healthcare professional for specific medical decisions.
