Exercise

Aging knees are a growing concern, but new research and practical guidance are showing how easy, low-cost exercises can make a real difference. Thailand’s rapidly aging population faces higher rates of osteoarthritis and mobility issues, yet simple routines can improve strength and independence. Recent international coverage highlights five easy moves that help knee function without special equipment, making them suitable for home practice across Thai communities.

Knee problems like osteoarthritis involve cartilage wear, stiffness, swelling, and pain. Data from Thailand’s Ministry of Public Health indicates that more than 10 million people aged 60 and over are at risk of musculoskeletal disorders, with knee pain among the most disabling complaints. Urbanization and sedentary lifestyles have altered traditional activities—such as regular walking and floor-sitting—contributing to weaker supporting muscles and faster joint degeneration.

A recent health-focused exploration into shoulder knots shows promising relief through a short, low-cost routine. Health journalist insights from a published experiment highlight how targeted movement—and not just massages or pills—can help stressed shoulder muscles.

Shoulder knots form when muscle fibers stay contracted, causing soreness and reduced mobility. Physiotherapists explain that poor posture—think long hours at a computer—plays a major role, a common reality for many people in Thailand. Active stretching can move fluids in the fascia, the tissue surrounding muscles, which may offer more lasting relief than static stretching alone.

New scientific findings are reshaping how we think about turning exercise into a daily routine. The old belief that habits form in 21 days is being challenged. Research shows that establishing a steady exercise pattern typically takes longer and is more nuanced. This matters for Thai readers seeking healthier lives amid rising sedentary behavior and non-communicable diseases.

For years, the 21-day rule dominated fitness advice, spreading through social media, self-help books, and Thai health influencers. Yet a recent review summarized by health writers indicates that exercising four times a week for at least six weeks is the practical minimum to embed an exercise habit. Sports medicine psychologist Dr. Matthew Sacco of a major U.S. medical center adds nuance: there is no one-size-fits-all timeline. Simple, short habits are easier to form, but for complex routines like regular exercise, it may take six months or more to become well established.

New scientific insights are reshaping what we know about turning exercise into a daily routine, debunking long-held beliefs that it only takes 21 days to form a habit. Recent research shows that establishing regular exercise patterns typically takes longer—and the journey is more complex—than popular wisdom suggests. This news is particularly relevant for Thais eager to improve health outcomes amidst alarming trends in sedentary lifestyles and rising rates of non-communicable diseases.

A provocative analysis by a leading exercise scientist has sparked debate among gym-goers worldwide. Dr. Mike Israetel has labeled five popular exercises as largely ineffective and offered smarter, evidence-based alternatives designed to boost muscle gains, protect joints, and improve gym satisfaction. The guidance was first published by Men’s Health UK and arrives as Thailand’s fitness culture thrives, with more people seeking science-backed approaches to strength and health. For busy Thais, from fitness enthusiasts in Bangkok’s business districts to parents juggling work and school runs, knowing which exercises truly deliver matters.

As Thailand’s hot season brightens mornings, many people wonder if a stroll in Lumpini Park or along a local soi counts as real exercise. New research and expert guidance confirm that walking is not only exercise, but it delivers wide-ranging physical and mental health benefits. Health professionals in Thailand and globally are encouraging more residents to make daily walking a routine activity.

Previously, walking was dismissed as too leisurely or “not enough” compared with running or gym workouts. Recent studies, including a large Heart study and related analyses, show brisk walking lowers the risk of heart problems such as arrhythmias and high blood pressure. It also improves mood, sleep, and may reduce the risk of certain cancers. Data from international outlets and Thai health experts emphasize these gains.

Recent studies and international health news have placed a spotlight on the growing challenge of knee pain among older adults—and the practical exercises that can help. As Thailand’s rapidly aging population faces rising rates of osteoarthritis and mobility limitations, simple, accessible exercise routines offer hope for improved quality of life and long-term joint health. In April 2025, new media reports and expert commentaries from India’s Hindustan Times, along with a round of recent research, emphasized five approachable exercises shown to improve knee strength and function in seniors. This is especially significant for Thailand, where family and community structures are strained by chronic knee problems, contributing to lost independence and spiraling healthcare costs (Hindustan Times; Medical News Today; PubMed Study 2025).

New research suggests that personalized balance training, not a one-size-fits-all program, yields the best improvements for people with multiple sclerosis (MS). Turkish scientists found that exercise type should target individual balance challenges to maximize walking endurance and stability. The study, published in Neurological Research, has implications for Thailand’s growing rehabilitation services and the millions living with MS worldwide, including many younger adults and women in Thailand.

MS commonly affects balance and walking, increasing falls and limiting daily life. Traditional guidance often promotes general balance work, but the latest findings show benefits vary by the specific balance problem—standing still, moving, walking fast, or enduring longer distances. A customized plan can better address these distinct needs.

A University of Virginia initiative is showing how personalized exercise and nutrition programs can ease menopausal symptoms and reduce reliance on medication. The study emphasizes practical, evidence-based tools that empower women to manage this life transition. With about 8 million Thai women entering or experiencing menopause each year, these findings carry significant relevance for Thai society.

Menopause marks the end of menstruation, typically around ages 45 to 55, and involves a drop in estrogen. Hot flashes, sleep problems, anxiety, weight gain, and bone loss can follow, impacting daily life, family dynamics, and emotional wellbeing. In Thailand, where family roles and community cohesion are highly valued, accessible, safe strategies to support menopausal women may yield broad social benefits.

A new study in Scientific Reports sheds light on how different high-intensity interval training (HIIT) protocols affect energy metabolism after exercise, a finding with immediate relevance for Thailand’s growing obesity challenge. In a country where nearly one-third of adults are overweight or obese, understanding how to maximize after-exercise calorie burn can support more effective weight-management programs. Data from Thai health authorities underscore the need for practical, science-backed fitness options that fit busy lifestyles.

A global fitness trend is gaining momentum, marketed as “Not Pilates” yet drawing on the best of both Pilates and bodybuilding. The Lagree Method uses powerful, slow-tempo movements on large Megaformers to deliver a full-body workout that is intense, science-driven, and surprisingly accessible. In Thailand, fitness clubs and studios are taking note as health-conscious audiences seek efficient, low-impact options that still burn calories and build strength.

The movement began with Sebastien Lagree, a Paris-born fitness entrepreneur who relocated to Los Angeles. He noticed clients craved more cardio and challenge than traditional Pilates offered. Combining Pilates-inspired resistance with free weights and multi-joint movements, he developed workouts in his living room before opening a studio. The core equipment soon evolved into the Megaformer, a sturdy, 400-pound machine designed for sustained muscle engagement and high-intensity training.

As the hot season in Thailand ushers in brighter mornings, many Thais might wonder whether a simple stroll through Lumpini Park or their local soi really counts as exercise. According to the latest research and guidance from fitness experts, not only does walking qualify as real exercise, but this humble activity brings a surprising range of physical and mental health benefits—prompting experts here and abroad to call on more Thais to make regular walking part of daily life (CNET).

A new home-fitness trend is changing how people train their cores. Instead of traditional sit-ups and crunches, many are turning to dynamic, dumbbell-based moves. A firsthand feature by Fit&Well’s Yanar Alkayat highlights a weighted core circuit guided by a musculoskeletal specialist, and explains why Thai readers might rethink their approach to ab training.

In today’s fitness culture, core routines often revolve around endless crunches. However, new research and expert insights suggest a broader focus is needed. In Thailand, many people follow online videos and apps that emphasize visible abs rather than functional strength. Weighted core exercises with dumbbells target deeper muscles around the ribs, spine, and pelvis—key for posture, balance, and daily tasks like walking, lifting, and climbing stairs.

A new training trend is shaking up home fitness routines worldwide: swapping traditional core exercises like sit-ups and crunches for dynamic, dumbbell-based moves. As detailed in a firsthand feature on Fit&Well, journalist Yanar Alkayat shares her experience adopting a weighted core circuit, guided by musculoskeletal specialist Kelly Marshall, highlighting key reasons why Thai readers may want to reconsider their approach to ab training (Fit&Well, 2025).

In today’s fitness culture, core workouts are almost synonymous with endless repetitions of crunches—but new research and expert insights suggest this may be a missed opportunity. Many of us in Thailand follow online videos or fitness apps that focus mainly on “visible abs.” However, strengthening only the superficial muscles overlooks vital deep core muscles that underlie our posture, balance, and daily movements. Weighted core exercises, particularly those using dumbbells, have emerged as a way to target deeper muscle layers around the ribs, spine, and pelvis—muscles crucial not only for aesthetics but for practical function such as walking, lifting, and climbing stairs.

Staying active isn’t just about looking younger—it’s crucial for maintaining independence and well-being as we age. A compelling new report, drawing on fitness experts and endorsed by leading health institutions, highlights three key exercise types that can unlock strength, stability, and resilience well into your golden years. Contrary to long-standing misconceptions, physical activity is not only safe for older adults but essential: it staves off chronic disease, strengthens the body, and uplifts the mind. For Thailand’s rapidly aging population, these science-backed routines hold the potential to transform daily life, giving Thai grandparents energy to play with grandchildren (หลาน), join community events, or even embark confidently on temple pilgrimages (ไปวัด).

A surge of recent research spotlights brown adipose tissue—often called brown fat—as a potential game changer in the fight against obesity. For Thai readers facing rising weight-related health challenges, this discovery offers fresh hope. Unlike white fat, which stores energy, brown fat burns calories to generate heat, acting like a natural furnace in the body.

Historically, fat has been treated as the enemy in weight management. Yet not all fat behaves the same. Scientists have identified molecular switches that can turn brown fat’s calorie-burning ability on or off, revealing targets for future obesity therapies. Brown fat is rich in mitochondria, the cell’s power plants, and uses energy to create heat through thermogenesis. In newborns, who have more brown fat, this process helps keep warmth and may inform adult weight management.

A surge of recent research highlights brown adipose tissue—commonly called “brown fat”—as a potential game-changer in the quest for healthy weight loss, offering hope to millions in Thailand and worldwide who are grappling with rising obesity rates. Unlike ordinary white fat, which stores energy and can cause health problems in excess, brown fat burns calories to generate heat, acting as a biological furnace. This discovery is sparking new discussions about how we might harness “good fat” for improved health and more effective obesity treatments.

A growing wave of fitness enthusiasts is reshaping stereotypes about cannabis and exercise. Evidence and firsthand accounts suggest cannabis can make workouts more enjoyable, helping people stay motivated and perhaps even experience a version of the “runner’s high.” In interviews with media and researchers, individuals like Mark, a father in his 40s, describe using cannabis products such as vape pens or edibles to make training more engaging. Mark says while he could complete a marathon without cannabis, the training might have felt more daunting without it.

A new wave of fitness enthusiasts is challenging the long-standing stereotype of the “lazy stoner,” as growing evidence—and candid testimony—suggests that cannabis is helping people exercise, find joy in workouts, and perhaps even unlock their own version of a “runner’s high.” As recently reported by Yahoo! News, and supported by emerging research, people like Mark, a father in his 40s, are using cannabis products such as vape pens or edibles to make their training more enjoyable and less monotonous. Mark credits cannabis with helping him complete the demanding months of training for his first marathon, saying, “I definitely could have run the marathon without the marijuana, but I don’t know how easily I could have completed the training without it” (Yahoo! News).

Thai fitness enthusiasts since the pandemic have learned that smart training can beat long, grind-it-out sessions. New expert guidance highlights five compound exercises that deliver strength and size quickly. This approach aligns with Bangkok and regional gym culture where time is precious after work and family commitments. Research summarized by health and fitness outlets shows that prioritizing multi-joint movements can reduce gym time while maximizing gains.

A leading exercise scientist identifies deficit deadlifts, walking lunges, underhand lat pulldowns or pull-ups, incline close-grip presses, and hang muscle snatches as the core moves. Each targets multiple muscle groups, emphasizes a full range of motion, and minimizes the risk of overloading a single muscle. For Thai gyms—ranging from urban clubs in Siam Square to community centers in the south—these moves offer a practical path to meaningful progress with limited equipment.

For Thai fitness enthusiasts balancing work, family, and other commitments, time-efficient workouts that still deliver results are not just a wish—research shows they are very much a reality. Recently, exercise scientist Dr. Mike Israetel highlighted the top five most efficient strength-training exercises, aiming to help people get “ultra jacked” in the shortest possible time. His list, presented in a detailed YouTube analysis and summarized by Yahoo Lifestyle, focuses on maximizing both strength and muscle size (hypertrophy) through compound, full-range movements, marking a significant, evidence-based shift away from long, isolated workout sessions. This news has quickly become a topic of interest across fitness forums and gyms in Bangkok, Chiang Mai, and beyond, resonating deeply with those seeking smarter—not just harder—ways to train (source: https://www.yahoo.com/lifestyle/5-most-efficient-exercises-adding-160000417.html).

A new health finding spotlights a simple habit: take a five-minute walk for every 30 minutes of sitting. The approach, described as an “exercise snack,” can cut post-meal blood sugar spikes by up to 58 percent. The idea is accessible for many Thais and could help address rising diabetes and sedentary lifestyles in urban workplaces.

For Bangkok office workers, university students, and others who spend long hours seated, this research offers a practical strategy to stabilize blood sugar and reduce chronic disease risk. Thai elders have long observed that a short stroll after meals supports health, a notion echoed by the study’s findings. In Thai communities, the proverb “เดินสักหน่อยหลังอาหารดีต่อสุขภาพ” — “a little walk after meals is good for health” — resonates with local wisdom and lifestyle choices.

A major new review in The Lancet provides fresh insights into how exercise acts as a powerful protector of the ageing brain, marking a significant step forward in scientific understanding of the neuroprotective effects of physical fitness. The research, led by international experts, underscores the vital role that regular physical activity plays in not only preserving memory and thinking skills but also in counteracting the very processes that make the brain vulnerable to diseases like Alzheimer’s and other forms of dementia. For Thai readers, already facing an increasingly aged society, these findings reinforce the urgent importance of weaving fitness into daily life—not just for the body, but for the mind as well.

Exercise routines across Thailand may soon get a shakeup, thanks to new advice from world-renowned exercise scientist Dr Mike Israetel, who recently called out five common gym moves as “a waste of time” in a MensHealth UK feature dated April 10, 2025. Dr Israetel—co-founder of Renaissance Periodization and a respected figure in the global fitness community—argues that smarter exercise choices can lead to greater muscle growth and injury prevention, a claim especially relevant for fitness enthusiasts and trainers navigating Thailand’s fast-evolving wellness landscape (MensHealth UK).