Exercise

A comprehensive review of decades of health research shows that the quality of our close relationships may be the single strongest predictor of healthy aging, sharper thinking, and lasting happiness. This finding places emotional connections at the forefront of well-being, even ahead of cholesterol levels, career success, or genetic factors. The research incorporates landmark studies such as the Harvard Study of Adult Development and recent international meta-analyses, and underscores the idea that nurturing supportive bonds is a powerful daily habit for thriving across the lifespan. In Thai media and among health professionals, this perspective invites a shift in how we define preventive health.

As summer holidays begin and school schedules wind down, a growing body of research underscores a critical link between regular exercise and the mental well-being of teenagers. A new nationwide survey conducted by Planet Fitness in the United States, highlighted by Parents.com, reveals that an overwhelming 90% of teens say exercise makes them feel happy—yet half also admit their physical activity drops sharply during the summer break. For Thai families, where rising concerns about youth mental health mirror global patterns, these findings renew urgent questions about how to maintain teenagers’ motivation for healthy movement year-round.

As summer holidays begin and schools wind down, research increasingly links regular exercise with better mental well-being for teenagers. A nationwide survey in the United States found that 90% of teens say exercise makes them feel happy, yet many admit their activity drops during long breaks. For Thai families, rising concerns about youth mental health echo global trends, prompting questions about sustaining motivation for healthy movement year-round.

This topic matters in Thailand, where shifts in lifestyle and screen time influence teen habits. Data from Thailand’s Ministry of Public Health and UNICEF Thailand show rising sedentary behavior, while recent local studies indicate that regular physical activity boosts well-being into adulthood. With school-based sports paused during holidays, families and educators face the challenge of keeping teens engaged in movement.

A major new study has found that engaging in tailored exercise programs before surgery can reduce the risk of complications by up to 50%, offering hope for improved recovery and shorter hospital stays for patients in Thailand and around the world. This promising discovery—supported by several recent international studies—suggests that pre-surgery preparation through fitness routines and dietary improvements, known as “prehabilitation,” could become a standard part of surgical care.

The findings, reported across global outlets such as MSN, NPR, and the academic journal The BMJ, come at a crucial time. Surgery remains a leading cause of hospitalization in Thailand, with recovery often complicated by infections, slow wound healing, or organ dysfunction, especially among elderly or chronically ill patients. These new studies shine a light on how taking proactive steps before an operation may significantly lower these risks, marking a shift in both patient and clinical expectations.

A major international study finds that tailored pre-surgery exercise programs can reduce postoperative complications by as much as 50%. For Thai patients and others worldwide, this points to a practical path to safer surgeries, quicker recoveries, and shorter hospital stays. The trend, known as prehabilitation, is gaining momentum as a standard part of surgical preparation.

The research, highlighted across global outlets and in a leading medical journal, arrives at a timely moment. In Thailand, surgery remains a common hospital pathway, with recovery risks including infections, slow wound healing, and organ stress—especially among older adults and people with chronic illnesses. The new evidence suggests that preparing the body before an operation can significantly lessen these risks, shifting expectations for patients and clinicians alike.

A NASA-backed study is renewing interest in rebounding—the simple act of jumping on a mini-trampoline. In recent Thai and international coverage, researchers report that 10 minutes of rebounding may be up to 68–70% more effective than 30 minutes of jogging for cardiovascular health, endurance, and overall fitness, with less joint strain. This finding could reshape how time-constrained people in Thailand—and around the world—structure their workouts.

Rebounding involves rhythmic bouncing on a compact trampoline. Compared with jogging, it distributes impact more evenly across the body, making it a gentler option for joints. Originally, NASA’s work aimed at helping astronauts restore bone density and muscle mass after long space missions. Now, fitness professionals and everyday exercisers are embracing rebound workouts as an efficient way to stay healthy at home.

New research highlights that when you exercise and how regularly you do it may matter as much as how much you move. A study published in Medicine & Science in Sports and Exercise shows that earlier-in-the-day activity and steady routines can improve heart and lung fitness in older adults. Data from researchers who tracked 800-plus seniors, mostly around 76 years old, indicate that timing and consistency are linked to better cardiorespiratory fitness and walking efficiency. In practical terms, moving earlier and keeping a regular schedule could help Thais age with stronger hearts and lungs.

Staying active is widely acknowledged as a cornerstone of healthy aging, but new research is shedding light on how the timing and regularity of exercise could give an extra boost to heart and lung fitness—vital for extending quality of life among Thailand’s growing population of older adults. A study recently published in Medicine & Science in Sports and Exercise reveals that not only does the amount of physical activity matter, but exercising earlier in the day and sticking to a routine schedule may provide significant cardiovascular and pulmonary health benefits as people age (Medical News Today).

When a Thai centenarian crossed the finish line at the Taiwan World Masters Games in May, winning four gold medals just before his 106th birthday, the world took notice. The 105-year-old athlete, now hailed widely as Thailand’s oldest competitive runner, has become more than a sporting marvel—he embodies a lifestyle that scientists are racing to understand: how regular exercise, even started late in life, shapes health and longevity in aging societies like Thailand (Inquirer Sports; The Economic Times). Behind the international headlines, Thai researchers are now building a body of evidence showing how structured exercise programs can transform the trajectory of aging—reducing chronic disease, shrinking waistlines, and boosting quality of life in communities across the kingdom.

A growing body of research suggests that a simple adjustment to daily routines—standing up or taking a brisk stroll for just two minutes after every twenty minutes of sitting—could play a crucial role in stabilising blood sugar, even for those who struggle to fit formal exercise into their lives. Health experts are drawing attention to the so-called ‘2 per 20’ rule, which is quickly gaining traction as an accessible strategy for people at risk of diabetes and those seeking to maintain better metabolic health amid increasingly sedentary lifestyles, such as those common among office workers and students in Thailand and around the world. (Indian Express)

A new wave of international research reveals that while high-intensity interval training (HIIT) delivers sweeping health benefits, it can also disrupt hormone balance—especially if done too often or without proper nutrition and rest. This has sparked growing interest and concern among fitness buffs and health professionals in Thailand, where HIIT classes and early-morning boot camps are booming. Understanding the nuanced impact of high-intensity exercise on the body’s delicate network of hormones is increasingly important for Thai readers eager to maximize the benefits of their workouts without jeopardizing long-term health or well-being.

A groundbreaking NASA-backed study is putting the humble mini-trampoline, or “rebounder,” back in the fitness limelight. According to recent international and Thai news coverage, NASA’s research demonstrates that a 10-minute rebounding exercise can be as much as 68–70% more effective than 30 minutes of jogging for improving cardiovascular health, stamina, and overall fitness, while putting far less stress on joints (MSN, Times of India). This revelation could reshape how time-pressed Thais—and people worldwide—approach their daily exercise routines.

A wave of international studies shows high-intensity interval training (HIIT) delivers major health benefits but can disrupt hormone balance when done too often or without proper nutrition and rest. In Thailand, where HIIT classes and early-morning boot camps are popular, these insights are prompting athletes and professionals to rethink routines for long-term health.

Thai fitness fans have embraced HIIT for fast results. Modern Bangkok gyms, Chiang Mai studios, and social media influencers often highlight high-impact sessions. Yet emerging research summarized by science commentators notes that excessive HIIT, or workouts under suboptimal conditions, can raise cortisol—the body’s stress hormone—and disturb other hormones such as estrogen, progesterone, and testosterone. The result can be fatigue, slower recovery, menstrual irregularities, and, paradoxically, hindered fat loss.

Short, snack-sized exercise can deliver meaningful health boosts. New research confirms that just 10 minutes of movement, with no equipment, can improve fitness and cognitive function. Known as exercise snacks or active breaks, these quick sessions fit into busy schedules and help counteract sedentary lifestyles.

In Thailand, where long workdays, commutes, and family duties stretch daily time, brief activity breaks offer a practical path to healthier living. Urban work cultures and crowded commutes make it hard to fit traditional workouts, but movement during the day can reduce health risks associated with inactivity. Thailand’s National Plan to Promote Physical Activity, aligned with World Health Organization targets, supports integrating movement opportunities across life stages—from schools to workplaces and neighborhoods.

In a world where busy schedules make lengthy gym sessions feel impossible, a wave of new research is changing the way we think about fitness. If you only have 10 minutes, that’s now more than enough to spark major health and cognitive benefits—no fancy equipment or gym required. Called “exercise snacks” or “active breaks,” these brief sessions are getting endorsements from trainers and scientists alike as powerful tools for fighting sedentary lifestyles and improving wellbeing, including for Thai readers juggling family, work and community obligations.

A Thai centenarian’s triumph at the Taiwan World Masters Games last May captured global attention. The 105-year-old finished strong, earning four gold medals just before turning 106, and he has become a symbol of how late-life exercise can influence health and longevity. Thai researchers are now expanding evidence that structured, accessible activity can slow decline, reduce chronic disease risk, and improve quality of life across communities.

Thailand, already categorized as an aging society by the United Nations, faces the social and health challenges of a growing senior population. About one in five Thais is 60 or older, and projections indicate this will rise toward a quarter in the next two decades. In this context, the question of maintaining independence through movement becomes central, a question that the 105-year-old champion helps illuminate with a clear message: start exercising.

A growing body of research suggests a small daily habit can curb post-meal blood sugar spikes. Standing up or taking a brisk two-minute walk after every twenty minutes of sitting may help stabilise glucose levels, even for those who can’t fit formal exercise into their routines. Health experts are embracing the so-called “2 per 20” rule as an accessible strategy for people at risk of diabetes and for anyone aiming to improve metabolic health amid increasingly sedentary lifestyles, common among office workers and students in Thailand.

A groundbreaking study from Brazil has highlighted a simple, overlooked aspect of daily movement—muscle power—as a crucial predictor for longevity and quality of life. This revelation, published following two decades of data collection in Rio de Janeiro and reported recently by The Guardian, suggests that the speed with which we move—how quickly we can apply our strength—matters just as much, if not more, than traditional measures of muscle strength when it comes to staying healthy and living longer (theguardian.com).

A recent nationwide US survey reveals a remarkable finding: 90% of teenagers report that exercise makes them feel happy, yet half admit their fitness levels decline during school holidays—a trend with clear relevance for Thai families as the summer heat and academic break threaten to sap teens’ motivation to move. The study, conducted by Planet Fitness and summarized in a recent Parents.com article, asked 1,000 teens aged 14-19 and their parents about physical activity and well-being, surfacing fresh insight into how exercise fuels adolescent happiness—and practical approaches families can adopt to keep teens active despite seasonal slumps.

A recent nationwide study in the United States found that 90% of teenagers say exercise makes them feel happier, but about half report their fitness declines during school holidays. The findings resonate with Thai families as intense heat and a long break from school can dampen teens’ motivation to move. The survey, conducted by Planet Fitness and summarized for parents, polled 1,000 teens aged 14-19 and their parents about activity and well-being, offering practical ideas for families to keep teens active during seasonal changes.

A growing body of recent research is reshaping exercise recommendations for cyclists and other active adults managing type 2 diabetes, with mounting evidence that strength training—particularly at higher intensities—may be the most powerful regimen for controlling blood sugar and improving overall metabolic health. These revelations are poised to influence how Thai individuals with diabetes, one of the country’s most concerning chronic diseases, structure their fitness routines and lifestyle choices.

Type 2 diabetes continues an alarming upward trend both globally and within Thailand. Studies show that Thailand faces a high prevalence of the disease, with over 10.2% of its adult population living with diabetes according to the International Diabetes Federation, which translates to approximately 6.36 million adults as of 2024. Further, the number is on the rise, increasing from 7.5% of the adult population in 2009 to 11.6% in 2021 (IDF Thailand; PMC9701779). The Thai Ministry of Public Health has repeatedly stressed the urgent need for lifestyle changes, urging citizens to adopt healthier diets and regular physical activity (Nation Thailand).

A growing body of research is reshaping exercise guidance for cyclists and active adults managing type 2 diabetes. Strength training, especially at higher intensities, may offer the strongest benefits for blood sugar control and overall metabolic health. Thai health professionals see this as particularly relevant for Thailand, where diabetes remains a major public health challenge.

Thailand faces a rising burden of type 2 diabetes. Data from international health sources show the country has a high prevalence, with about 11% of adults living with diabetes as of 2021, translating to millions of people nationwide. The Thai Ministry of Public Health has repeatedly urged lifestyle changes, emphasizing healthier diets and regular physical activity.

A Brazilian study tracking nearly 4,000 adults aged 46–75 reveals that muscle power—the ability to move quickly with strength—predicts longevity and quality of life as much as, or more than, traditional strength alone. The research, conducted over two decades in Rio de Janeiro, highlights that rapid movements matter for preventing falls and maintaining independence. These findings shift the focus from how strong we are to how quickly we can apply that strength in real life, a nuance that resonates in everyday Thai life where quick, balanced movements are vital for safety at home, at work, and on the street.

A landmark study published in Medicine & Science in Sports and Exercise suggests that the timing and consistency of daily physical activity can significantly influence heart and lung health as people age. The research, which focused on older adults, provides compelling evidence that working out earlier in the day – and sticking to a regular exercise schedule – may provide substantial benefits for cardiorespiratory fitness and walking efficiency, two critical markers of healthy aging (Medical News Today).