There’s a new kind of walk trending, and for once, it doesn’t involve 10,000 steps, a dog or a podcast about productivity. In fact, rather than adding anything to your walk, it’s about doing less.
Silent walking, the viral wellbeing trend doing the rounds on TikTok and Instagram, is exactly what it sounds like: walking without headphones, talking, music or distractions. No step count goals. No WhatsApp voice notes. Just you, your breath and the sound of your surroundings.
For anyone used to multitasking, it’s a radical act of stillness. But it’s also the kind of simple habit that has potential benefits for both your mental and physical health.
What is silent walking?
Silent walking has a lot in common with walking yoga. It’s a form of mindful movement that encourages presence, not performance. You go for a walk, but you leave your headphones at home. You don’t take a call or scroll while you stroll. Ideally, you keep your phone zipped away in a pocket.
You can do it outside, to get your nature fix, or try it on a treadmill.
It’s not about achieving anything in particular. There’s no pace, incline or destination. It’s about tuning into your environment and letting your thoughts settle, without trying to control them.
You don’t need to make every walk a silent walk. In fact, if you’re turning your walk into a workout by increasing your pace or upping the incline, you may well be off having some music or a podcast for motivation. But once or twice a week, think about introducing the sound of silence to your walk.
You’ll get the physical benefits of the walk itself. And you’ll also get the emotional health benefits of taking a break from your phone and living in the present moment.
Why is everyone talking about it now?
The trend took off thanks to a wave of creators who started using silent walking to help with anxiety and screen fatigue. The idea has hit a nerve: in a world where we’re constantly plugged in, the thought of walking in silence feels strangely rebellious.
Unlike hot girl walks, silent walks aren’t about aesthetics or ambition. There’s no need for a matching workout set or 5k PB. It’s wellness in its simplest form.
The appeal? It’s grounding, it’s accessible, and it doesn’t require a gym membership. It’s the kind of habit you can build into your commute, your lunch break or your Sunday reset. And once you try it, you realise how rare it is to move without some kind of mental noise.
The benefits of walking in silence
So why should you give it a go? Here’s what silent walking could do for you:
- Reduce stress and anxiety
Walking without input gives your brain a break. It helps regulate cortisol levels, calms the nervous system and creates space for mental clarity.
- Boost creativity
There’s a reason so many people say their best ideas come during a walk. Without distractions, your mind has space to wander productively.
- Improve focus
Silent walks act as a reset button for the brain, especially after long stints on screens. Think of it as defragmenting your mental hard drive.
- Enhance mindfulness
When you walk without headphones, you become more attuned to your breath, posture and surroundings. That kind of embodied presence has deep benefits for overall wellbeing.
- Support healthy habits
Silent walking can be a gateway ritual. It gets you moving, and often leads to better choices throughout the day, whether it’s skipping the doomscroll or drinking more water.
How to try silent walking
If you’re used to constant stimulation, silent walking might feel uncomfortable at first. That’s normal. The trick is to start small.
- Try a 10-minute walk around your neighbourhood or local park
- Leave your phone on silent and tuck it away
- Let yourself notice sounds, sights and smells
- Don’t force your thoughts, just let them drift
- Aim to walk in daylight and in nature if possible
And remember: it doesn’t need to be deep or profound. Some walks will feel meditative. Others might just be quiet. They all count.
Find a club
