Paul Kiczek's Blog (144)

Take A Hike To Do Your Heart And Spirit Good

Too many people think you have to exercise really, really hard to get a benefit, and nothing could be further from the truth. You're actually getting probably 95 percent or more of the benefits when you're walking as compared to jogging." this according to Tim Church, physician and exercise…

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Added by Paul Kiczek on June 24, 2015 at 2:12pm — No Comments

What's the Right Amount of Exercise?

According to a couple new long term studies it appears even a small amount of regular exercise, like walking, greatly improves longevity  But how much exercise is too little, too much or just the right amount? It appears there is a sweet spot and may be more than normally recommended. …

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Added by Paul Kiczek on May 13, 2015 at 3:00pm — No Comments

A 2-Minute Walk May Counter the Harms of Sitting

Here's some interesting advice for all who sit for long periods and don't mind walking. 

You've probably heard recently that sitting is getting a bad rap these days for its inactivity leading to problems such as diabetes, heart disease and obesity. Studies now show that take just a two minute walk each hour, rather than even standing up, has a more beneficial outcome. Why not walk around the office just for your own personal benefit?…

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Added by Paul Kiczek on May 13, 2015 at 2:34pm — 1 Comment

New Walking Tech: Shoe inserts that charge your phone when you walk

How about energy-harvesting shoe insoles. As you walk, they take the kinetic energy from your step and convert it into electrical energy which can power other device, such as your smartphone. For every hour of walk time, you end up with about 30 minutes of talk time.…

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Added by Paul Kiczek on March 18, 2015 at 4:00pm — No Comments

TED Talk: Life at 3 MPH

What if we all lived life at 3 mph? Jonathon Stalls has walked thousands of miles over the last few years in response to that question, including an across-country walk to raise support for Kiva.org. In this riveting talk, Jonathon asks us to question the design of our cities, and get out of the car, off the bike, and into a slower state of mind. Thanks to…

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Added by Paul Kiczek on March 14, 2015 at 2:30pm — No Comments

Why Don't Kids Walk to School Anymore?

In the late 1960s, nearly 50 percent of American children walked to and from school each day. In this short film produced by City Walk, experts discuss the decline of a once-common activity—and why it would still benefit children today. "Kids need to walk to school so they learn about active…

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Added by Paul Kiczek on March 14, 2015 at 2:00pm — No Comments

Communities Creating Their Own Trail Signs

It started as a technically illegal exercise in improving how people experience the streets of Raleigh, North Carolina. Just some simple signs, lashed to light poles, at a few of the city’s key intersections, letting residents and visitors know what attractions and amenities could be found within walking distance and how many minutes it would take to reach them on…

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Added by Paul Kiczek on February 27, 2015 at 4:32pm — No Comments

Walk Hard but Walk Easy too

Intense, interval-style workouts are all the rage in fitness these days. The theory is that brief bouts of very hard exercise have been shown to improve the health and fitness with just minutes of suffering each week.

Such efficiency is alluring, but high-intensity interval training…

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Added by Paul Kiczek on February 27, 2015 at 4:12pm — No Comments

The Benefits of a Lunch Hour Walk

A new study finds that even gentle lunchtime strolls can perceptibly — and immediately — buoy people’s moods and ability to handle stress at work.

It is not news, of course, that walking is healthy and that people who walk or otherwise exercise regularly tend to be more calm, alert and happy than people who are inactive.

In a recent study,…

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Added by Paul Kiczek on January 22, 2015 at 11:16am — No Comments

Hiking the Perimeter of New Jersey

Ok. We FreeWalkers hike across the state every year. And, many people think that's crazy. But, we've never gone around a state.

Michael Helbing, founder of Metrotrails has his sites on walking the perimeter of the state. Mike has completed over 100 hikes along the state border and has 18 more planned in 2015 that will…

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Added by Paul Kiczek on January 12, 2015 at 9:30pm — No Comments

Los Angeles, as a Pedestrian

Who knew that Los Angeles could be a pedestrian friendly place.

In fact, the City of West Hollywood’s marketing arm posted “Walkable WeHo” tours on its website after being named the most walkable city in California by Walk Score. There are…

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Added by Paul Kiczek on January 12, 2015 at 9:09pm — No Comments

Another Great Lenape Adventure

Greg van Inwegen of the Upper Montclair Hiking Group, tells of an adventure on the Lenape Trail on Saturday, November 1, 2014. This was a cold, windy and wet day where even the FreeWalkers' Whistle Stop Walk was cancelled due to the bad weather (a rare occasion). Greg and Jim were the sole adventurers that…

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Added by Paul Kiczek on November 30, 2014 at 9:00pm — No Comments

Ivan's Big Walk: FreeWalker's Solo 100-mile Journey

FreeWalker Ivan Kossak is on a familiar journey for many FreeWalkers. He's walking the state of New Jersey this week along the East Coast Greenway.  But he's starting from the George Washington Bridge and heading to…

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Added by Paul Kiczek on November 9, 2014 at 8:00pm — No Comments

FreeWalkers Deliver: Doctor's Prescription - Walk for Your Health

According to the Centers for Disease Control and Prevention, less than half of all adults are getting the recommended amount of physical activity and 29 percent engage in no leisure-time physical activity at all! With children and adolescents only about 27 percent get enough exercise.

What's the cure? Doctors and…

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Added by Paul Kiczek on November 3, 2014 at 4:48pm — No Comments

Stay Active and Get Younger

A Norwegian Study suggests that a better measure of health and  predictor of lifespan is a person’s so-called "fitness age" – determined primarily by a measure of cardiovascular endurance. – better than one's chronological age. The study determines a fitness age primarily based on VO2max, which is a measure of your body’s…

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Added by Paul Kiczek on October 15, 2014 at 3:17pm — No Comments

Sarah Marquis: The Woman Who Walked 10,000 Miles

If you think 50 miles, or even 20, is a long way to walk you will need to reset your idea of the possibilities after reading this article. Appearing recently in the New York Times Magazine, it tells of one woman's solitary journey in some of the most forbidding and challenging places on the planet - just for her own personal discovery. 

If this sounds familiar to you - "You tell people what you’re doing, and they say,…

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Added by Paul Kiczek on September 29, 2014 at 3:33pm — 1 Comment

Why Walking Helps Us Think

Here's an interesting article on the association of walking with thinking and writing. It's a unique activity that stimulates the creativity in us while keeping our mind and bodies healthy. Watch for more interesting angles on walking. This stuff just may get popular again!

What is it about walking, in particular, that makes it so amenable to thinking and…

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Added by Paul Kiczek on September 4, 2014 at 9:23pm — No Comments

To Age Well, Walk

Regular exercise, including walking, significantly reduces the chance that a frail older person will become physically disabled, according to one of the largest and longest-running studies of its kind to date.

The results, …

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Added by Paul Kiczek on May 28, 2014 at 11:00am — No Comments

The slow death of purposeless walking

Walking for any distance is usually a planned leisure activity. Or a health aid. Something to help people lose weight. Or keep their fitness. But there's something else people get from choosing to walk. A place to think.

"There is something about the pace of walking and the pace of thinking that goes together. Walking requires a certain amount of attention but it leaves great…

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Added by Paul Kiczek on May 1, 2014 at 4:52pm — 3 Comments

New Walkway Coming for Branch Brook Park

Construction on a two-mile Lenape Walking Path in Essex County Branch Brook Park is underway. 

The path will be made of a rubberized surface and provide park goers with a formal and safe trail through the Northern Division of Branch Brook Park, which…

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Added by Paul Kiczek on May 1, 2014 at 4:30pm — No Comments

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Monthly Archives

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Recent Events

Hudson Loop Walk 2015

About 65 FreeWalkers got past the morning rain and were rewarded with a great day for walking the Hudson. Always a treat this time of year and a fan favorite.

See survey results here.

Take survey if you have not responded and walked that day.

Boston Greenbelt Walk 2015

About 35 walkers made their way through the towns, parks and lands surrounding Boston from Newton to Malden on May 30 for our annual journey marking a great new trail to enjoy. There's a vibrant walking community here for FreeWalkers!

See survey results here.

Take survey if you have not responded and walked that day.

The Big Walk 2015

Our 6th annual "Big Walk" was held on May 16th with a small tough group of 18 challenging the elements and the extreme distance. The rains finally came but it didn't dampen the spirits!
Survey results
Event Photos

Camino Portuguese Walking Tour

From 4/18 to 4/25 22 FreeWalkers traveled to Spain to walk the ancient pilgrim trails from Tui to Santiago de Compostela. Part of the famed Camino de Santiago. We walked 75 miles north to Santiago seeing the province of Galicia through villages, cities and farmlands. A most memorable European adventure. See survey results here.

The BeTween Walk

On 4/18, 19 FreeWalkers participated in our 5th annual 12-mile easy walk through Middlesex County. Group pic? Always an interesting detour in the heart of NJ.

Great Canal Walk

On 4/11, 30 FreeWalkers participated in our 5th annual 40-mile tough walk along the D&R Canal. Survey show 5 of 13 respondents made it to the end.

See survey results here.


EMS Private Club Sale & Camino Meeting

James Gallagher, mgr of EMS Bridgwater opened his store up for a private sale - 20% off everything, free prizes, pizza & discussion of prepping for the Camino. Great event for 15 FreeWalker guests.

Spring Ahead Walk

25 walked the D&R Canal from Trenton to Princeton 3/22/15. See photos here.

Old Croton Aqueduct Trail #2 Walk

19 walkers trekked along the icy trail from Tarrytown to Van Cortland on March 15. See photos here.

Summary by Jack Shi.

Kennedy 50-Mile Walk

On February 7, 2015 about 40 walkers braved the cold and re-lived the 50-mile walk along the C&O Canal that Bobby Kennedy made famous.

See Kennedy50.org for details.

Hudson Waterfront South Walk

On Superbowl Sunday, February 1st, over 60 walkers from four walking groups joined together to walk 20-miles from Liberty State Park to the Bayonne Bridge. This was our first "UnitedWalking Event" a successful one to kick off our new big event program.

Click here for details.

Past Events

Tour of Brooklyn 2014 & Year End Party

On November 16, 2014 about 35 FreeWalkers followed our native Brooklynite, Renata Luisi and walked from Penn Station to Willaimsburg topping off the 2014 season with a rousing visit to the Radegast Beer Hall.

The Battle of Short Hills Walk

On October 18, 2014 about 29 FreeWalkers followed a Revolutionary War historic battle march into the Watchung mountains as well as experience other historical sites along the way.

The Origins Walk: Lenape34

On Monday, October 13, 2014,our 5th annual 34-mile trek through the wilds of Essex County will took place - a tough event to finish.

The Endless Summer Walk

Over 32 FreeWalkers extended their 2014 summer by walking our 4th annual Jersey shore event on September 27th.

In Their Footsteps

These FreeWalkers have demonstrated our spirit of determination, adventure and community and help set the standard for the rest of us. Awards were presented at the June 22nd Celebration Event. Click here to learn their personal story and what it means to be a FreeWalker.

Words to Walk By

Why We Walk

Why choose this as our goal? Why climb the highest mountain? Why, 35 years ago, fly the Atlantic? Why does Rice play Texas?

We choose to go to the moon. We choose to go to the moon in this decade and do these other things, not because they are easy, but because they are hard, because that goal will serve to organize and measure the best of our energies and skills, because that challenge is one that we are willing to accept, one we are unwilling to postpone, and one which we intend to win.

-From President Kennedy’s 1962 speech at Rice University

Why We Don't (Walk)

Why choose doing as little as possible as our goal? Why take a long nap? Why, 35 days ago, insist on flying first class across the Atlantic? Why does Texas play Rice?

We choose to look at the moon. We choose to utter platitudes in this decade and do few other things, not because they are hard, but because they are easy, because that goal will serve to attract votes, because true challenges are those that we are unwilling to address, ones which we are willing to pass onto others, and ones which we intend to ignore.

From FreeWalker, Art McDonald, Rock Hill, SC

Read Art's inspiring essay "On Walking RFK's 50"

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