Shhh — the secret’s out!
Experts say a TikTok fitness trend that prioritizes the sound of silence can support heart health.
“Silent walking” is the practice of stepping out without the distractions of devices or music. Devotees of the “rawdogging” movement maintain that it is a whole-body boon that builds mindfulness, awareness and intentionality.
While Zen Buddhist monks have long practiced silent walking, or “moving meditation,” content creator and “Okay Sis” podcaster Mady Maio unintentionally began the silent movement in the summer of 2023 when she shared that her nutritionist had advised her to trade “insane cardio” for a 30-minute daily walk.
Her boyfriend challenged her to take said steps a step further by walking without the aid of music, a podcast or conversation.
Although the introspection enthusiast admits that the first few moments of moving sans distraction are mental “mayhem,” Maio said the beauty of silence swiftly overwhelms her impulse to pop in her earbuds — and she credits the practice with giving her clarity and a creative boost.
While it’s well-established that a daily walk is a healthy choice, aiding digestion, boosting mood and adding years to your life, experts say keeping your stroll silent can enhance the mind-body benefits.
“Walking is one of the most effective ways to help the body manage stress,” Dr. Mitchell Weinberg, chair of cardiology at Northwell’s Staten Island University Hospital, told The Post.
“When you remove digital distractions and simply walk in a quiet environment, it allows the nervous system to settle and can lower hormones like cortisol and adrenaline that place added strain on the heart.”
Weinberg notes that walking offers clear cardiovascular benefits, as it improves circulation, lowers blood pressure and helps prevent heart disease and stroke.
“It helps bring down both systolic and diastolic blood pressure, and when people approach it mindfully, that added sense of calm can further support healthier blood pressure levels,” said Weinberg.
Walking, silent or not, releases endorphins, which help boost mood and overall mental state, while spending time outdoors can enhance physical and mental well-being by reducing stress and anxiety, improving focus and promoting better sleep.
In addition to quieting the noise of external forces and voices, the reflective aspect of silent walking can foster a deeper connection to oneself.
“I go for these 20- to 30-minute walks, and I’m not listening to music or a podcast or videos on social media. I’m just silent,” Julia Salvia, a beauty and self-love content creator, previously told The Post.
“My silent walks grant me the opportunity to peacefully think about my day, my goals and really begin to enjoy my own company.”
In addition, experts consider consistency critical to building endurance, and silent walking may be more sustainable for some because it makes exercise feel restorative rather than obligatory.
Proponents of silent walking, like Salvia, claim it promotes presence, peace and awareness of breath and heart rate.
Indeed, research shows that a daily meditation practice can reduce anxiety, improve overall health and increase social connections.
While the silent treatment is suitable for some, Weinberg shared that music can be a great motivator, and he recommends incorporating both into a well-rounded wellness routine.
“Music commonly gets people out the door and walking longer, whereas silence is a great relaxation tool. Utilizing both is appealing,” he said.
“I encourage patients to utilize music as a motivator to walk longer and harder. For those seeking stress reduction and a more mindful experience, I encourage silent walking for the recovery phase after a hard walk.”
Weinberg maintains that whether silent or soundtracked, movement is what matters.
“The best walk isn’t the one with the perfect playlist or the perfect silence,” he added. “It’s the one that actually happens.”
