Exercise

Confusion about which exercises actually build muscle and keep you healthy isn’t new, but recent comments from renowned exercise scientist Dr Mike Israetel have cut through the noise, sparking debate and introspection among fitness enthusiasts worldwide. According to Dr Israetel, five classic moves common in gyms and homes—including the lengthy plank and the ever-popular Superman—may offer little benefit compared to smarter, more challenging alternatives. The debate, first reported in an article by Men’s Health UK, has swiftly gone viral, prompting Thai fitness lovers to ask: Are we sweating over exercises that offer “the illusion of hard work,” while missing out on more effective gains? (Men’s Health UK)

As summer approaches, beach-body chatter floods social feeds and lifestyle columns. Yet fresh research and expert guidance highlight an often-overlooked area: the back. Recent features emphasize that a strong, well-balanced back matters not just for looks, but for everyday health and resilience as we age. With public figures like Jennifer Lopez showcasing toned backs at 55, Thai readers are asking how science explains back health and which exercises deliver both form and function.

Millions of people around the world experience the unsettling and often embarrassing problem of unexpected urinary leaks, also known as urinary incontinence. Recent reporting highlights how a simple set of daily exercises known as Kegels can make a significant difference, offering hope and practical solutions for those affected—a topic that resonates strongly with many Thais who may experience the issue but feel too shy to seek help.

Urinary incontinence occurs when the muscles that support the bladder—collectively called the pelvic floor—become weakened or fail to function optimally, causing leaks during activities like coughing, sneezing, laughing, or exercising. While the issue is more common in women, especially after childbirth or during menopause, men can also be impacted, particularly after prostate surgery. In Thailand, where openness about “down-there” issues remains limited due to cultural sensitivities, incontinence is widely underreported, making public education on prevention even more crucial.

Urinary incontinence affects millions worldwide, including many in Thailand. A simple daily routine—Kegel exercises—is increasingly recognized as an effective, low-cost way to prevent and reduce leaks, improve quality of life, and support healthy aging.

Urinary incontinence happens when the pelvic floor muscles around the bladder weaken or don’t function well. This can lead to leaks during coughing, sneezing, laughter, or physical activity. While more common in women after childbirth or during menopause, men can also be affected, especially after prostate surgery. In Thailand, cultural sensitivities often hinder open conversation about “down-there” health, making public education and proactive self-care crucial.

A surge of rigorous research is reframing how we manage arthritis and osteoporosis. Regular, well-planned physical activity can slow bone loss, reduce fall risk, ease joint pain, and preserve independence. While medications play a role, movement is emerging as essential—especially for Thailand’s aging population.

Thailand’s demographic shift means one in five Thais will be 60 or older by 2025. Osteoarthritis and osteoporosis threaten not only health but family well-being and economic security. Many seniors experience painful joints and brittle bones, leading to disability and higher healthcare costs. Pain relief and supplements help, but lifestyle changes—particularly exercise—are crucial for lasting improvements.

A recent firsthand report in Fit&Well explores four targeted exercises aimed at alleviating stubborn shoulder knots—a problem plaguing office workers, students, and even health-conscious Thais. With rising rates of sedentary lifestyles and remote work in Thailand, the promise of simple movements for shoulder relief has sparked both curiosity and hope among those battling daily aches and pains.

In the article, a fitness enthusiast recounts trying out a set of exercises specifically designed to relieve shoulder knots, sharing their surprise at the tangible improvements experienced after just a short period. The exercises, grounded in yoga and physical therapy principles, target muscle tightness that builds up in the rhomboids, trapezius, and shoulder blade areas—places notorious among desk-bound workers and tech users in Bangkok and across the country.

Despite widely agreed-upon benefits, working out still feels like a chore for many—even as research keeps confirming that regular physical activity is crucial for overall health. A recent article from CNET, “7 Ways to Sneak More Exercise into Your Daily Routine Without It Feeling Miserable,” breaks down the science and psychology behind building movement into everyday life, offering practical—and surprisingly enjoyable—ways to stay active with less resistance and no gym membership required (read more at CNET: https://www.cnet.com/health/fitness/7-ways-to-sneak-more-exercise-into-your-daily-routine-without-it-feeling-miserable/).

A major new study suggests that light exercise can help slow memory decline in seniors at risk for Alzheimer’s disease. The EXERT trial tracked nearly 300 sedentary older adults with amnestic mild cognitive impairment and found that both low-intensity activities—like stretching—and moderate-to-high intensity aerobic workouts helped keep cognitive function stable over 12 months. The findings appear in two papers in Alzheimer’s & Dementia and offer a practical path for families in Thailand facing an aging population.

Regular exercise delivers clear health benefits, yet many still find workouts feel like a chore. A recent analysis highlights practical, science-supported ways to weave movement into daily life without heavy gym commitments. The core message: small, smart changes beat marathon sessions for long-term health.

As Thailand’s fitness culture expands—participation in clubs and mass events is expected to rise by about 25% in 2024—people seek accessible routines that fit busy lifestyles. In a country facing rising obesity and non-communicable diseases, a large majority of Thais express a desire to improve health and weight. Yet time, energy, and enjoyment remain common barriers to making movement a habit.

New research reinforces that regular physical activity can reduce cancer risk, bolster treatment effectiveness, and improve quality of life for survivors. For Thai readers—whether patients, caregivers, or prevention-minded individuals—these findings are reshaping medical advice and public health approaches across the Kingdom.

Thai families have long valued activity for “สุขภาพดี” (good health), but cancer has often been seen as a domain where rest is prudent. Emerging global and local studies challenge this view. In insights shared by cancer rehabilitation specialists, exercise helps survivors manage side effects, regulate hormones, lower inflammation, and strengthen immunity—contributing to better outcomes and longer, healthier lives.

A fresh perspective on exercise is shaking up how we approach physical wellbeing, with new recommendations from Harvard Health Publishing advocating a “three-pronged” strategy for optimal fitness. This approach, derived from years of research and now the subject of renewed attention in 2025, consists of combining moderate-intensity aerobic exercise, vigorous-intensity aerobic bursts, and regular strength training—a formula that promises to boost cardiovascular health, maintain muscle strength, and promote longevity (Harvard Health).

A surge of cutting-edge research is underscoring the transformative effects of exercise in both fighting cancer and supporting recovery, with new evidence suggesting that physical activity can meaningfully reduce cancer risk, improve the efficacy of treatments, and elevate survivors’ quality of life. These findings are especially relevant for Thais navigating cancer—whether as patients, caregivers, or those seeking to prevent the disease—prompting a shift in both medical advice and public health approaches in the Kingdom.

A newly published study offers hope for millions of older adults at risk of Alzheimer’s disease, showing that even light forms of exercise may help slow cognitive decline. This large clinical trial, called the EXERT study, found that both low-intensity activities, such as stretching, and moderate-to-high intensity aerobic exercise kept cognitive function stable over a 12-month period for seniors with mild memory problems – a group considered high-risk for Alzheimer’s. The findings, reported in two papers in the journal Alzheimer’s & Dementia, could signal a practical path forward for Thai families concerned about brain health amid a rapidly aging population.

A growing wave of fitness skepticism is reshaping how Thais train. Renowned exercise scientist Dr. Mike Israetel recently argued that five familiar moves—planks and Superman among them—may deliver less growth than smarter, more demanding options. The discussion, sparked by a feature in Men’s Health UK, has resonated with Thai fitness enthusiasts who wonder if they’re chasing the appearance of effort rather than real gains.

Why this matters in Thailand: Gym memberships have surged across Bangkok and into regional hubs like Chiang Rai. With the post-pandemic fitness boom and government campaigns promoting “Exercise for a Better Life,” Thais are moving more but must move smarter to maximize results and minimize injury.

A recent report in Fit&Well shows four targeted moves to ease stubborn shoulder knots that many office workers, students, and health-conscious Thais experience daily. With more Thai professionals working remotely and spending long hours at desks, easy, practical exercises offer real relief and hope.

The piece follows a fitness enthusiast who tests the four exercises and notes noticeable improvements after only a short period. Grounded in yoga and physical therapy principles, the moves address tightness in the rhomboids, trapezius, and shoulder blade areas—common problem zones for Bangkok’s desk-bound workforce and tech users nationwide.

New studies and uplifting family stories emphasize a simple truth: encouraging kids to move early lays the groundwork for decades of better health. The McGurrin family’s experience, highlighted by a local newspaper feature, shows how participating in community events like a Sesame Classic run can build lifelong exercise habits. As modern life grows more sedentary, and only a portion of children meet daily activity guidelines, these findings—alongside community initiatives—offer a clear call for Thai families to spark active routines from an early age.

New research and inspiring family stories are highlighting a simple but powerful message: getting kids moving early in life can shape their health for decades. The recent tale of the McGurrin family, chronicled in the Bucks County Herald, underscores how participation in local events like the Sesame Classic run can cultivate foundational exercise routines that last a lifetime. As modern lifestyles become more sedentary, and only a fraction of children meet recommended physical activity guidelines, the lessons from both scientific study and community events send a clear wake-up call for families in Thailand and around the world to prioritize active beginnings (Bucks County Herald).

A wave of new research is reshaping the way we manage arthritis and osteoporosis, pointing to the transformative power of exercise—not just for symptom relief, but as a pillar of disease prevention and improved quality of life. As highlighted by the recent Napa Valley Register article “Managing arthritis and osteoporosis with exercise,” and reinforced by comprehensive scientific studies in 2024, movement is emerging as essential medicine for millions—including Thailand’s rapidly aging population. The evidence is in: regular, carefully prescribed physical activity can slow bone loss, reduce fall risk, ease joint pain, and foster independence well into old age, offering hope far beyond what medication alone can provide.

A fresh view on fitness is reshaping how people approach health. Harvard Health Publishing recently highlighted a three-pronged plan for lifelong wellness: combine moderate aerobic activity, short bursts of vigorous exercise, and regular strength training. This evidence-based approach aims to improve heart health, preserve muscle, and support longevity for diverse populations, including Thai readers.

Why this matters for Thailand Thailand faces a health transition marked by rising non-communicable diseases such as heart disease, diabetes, and hypertension. Urban lifestyles mean more time spent sitting, while the population continues to age. Thai families often care for older relatives, making mobility, independence, and cognitive vitality key concerns. Clear, practical exercise guidance is increasingly valuable for households nationwide.

As summer approaches, the annual wave of advice for achieving the ideal beach body floods social media and lifestyle columns. While chiseled abs and robust biceps dominate these conversations, new research and expert opinions highlight an often-overlooked part of the body: our backs. Recent features like “The best exercises for a toned back” in The Times offer fresh perspective on how vital a strong, sculpted back is—not just for aesthetics, but for everyday health and resilience as we age. With global icons such as Jennifer Lopez at 55 proudly displaying toned backs, many Thais are now asking—what’s the science behind a healthy back, and which exercises work best to enhance both form and function?

As sunshine returns to Thai neighborhoods and parks, walking steps back into the fitness spotlight with solid science to back it up. Recent health research confirms what trainers and doctors have long said: walking—whether a gentle stroll or brisk pace—counts as real exercise with meaningful benefits for body and mind.

This matters for Thailand. Many Thais juggle long commutes and screen time, and gym access isn’t universal, especially in rural areas or crowded cities. Walking is a democratizing form of exercise: low-cost, adaptable, and suitable for all ages and abilities.

As the sunshine returns to Thai neighbourhoods and parks, the simple act of walking is stepping back into the fitness spotlight – and this time, with robust science to back it up. A wave of new research featured in global health media and the latest scientific reports confirms what personal trainers and doctors have long hinted: walking, whether a gentle stroll or a brisk walk, is real exercise, packed with powerful benefits for both body and mind (CNET).

A new exercise trend has swept the fitness world, one that its inventor insists is “Not Pilates”—yet it draws curious crowds precisely because it blends elements of Pilates and bodybuilding into an intense, science-driven workout. This hybrid phenomenon, known as the Lagree Method, has attracted global attention and continues to expand, with recent features in the Los Angeles Times as well as fitness blogs and scientific reports discussing not only its popularity but also its unique physiological benefits (LA Times, Lagree Academy, Lagree Fit 415). For Thai readers considering current exercise trends or looking for fresh ways to stay healthy, this global movement offers intriguing lessons.

Forget sit-ups — Thailand’s fitness enthusiasts may soon be picking up their dumbbells for a new, science-backed way to achieve a rock-solid core and better balance. A recent feature published in Tom’s Guide highlights a Pilates workout by Coach Kel, blending classic core-strengthening moves with resistance and balance challenges Tom’s Guide. This not only promises sculpted abs, but also improved posture, flexibility, and a reduced risk of injury. With its growing popularity in Thailand, could Pilates soon outpace traditional workouts — and change our understanding of core training?