Fitness

Jeannie Rice, at 77, runs like someone decades younger, a story that has drawn global attention and resonates with Thai readers seeking practical paths to healthy aging. The Washington Post recently highlighted how her fitness levels mirror those of people in their 20s and 30s, fueling a broader discussion on whether healthy aging is achievable for everyone.

Thailand is aging rapidly. About one in five residents is over 60, and authorities anticipate the country will become among the world’s most “super-aged” by the mid-2030s. Rice’s example offers a real-world vision of how sustained exercise can sustain independence and vitality in later years. Research from prominent institutions shows that highly active seniors retain muscle mass, cardiovascular efficiency, and metabolic profiles closer to younger adults, underscoring the potential of long-term commitment to fitness.

Pilates has surged in popularity globally and in Thailand, with local fitness centers offering more classes and brands like Virgin Active featuring Pilates prominently in their wellness line-ups.Virgin Active Thailand But what should fitness enthusiasts and health-focused Thais know about the two most popular forms: Mat Pilates and Reformer Pilates? Recent research and expert opinions clarify the benefits, limitations, and best fit for different health objectives—an issue especially relevant as Thais increasingly seek gentler, holistic exercise options.

Pilates has grown popular in Thailand, with more studios, gyms, and wellness programs embracing its methods. As Thais seek gentler, holistic exercise options, understanding Mat Pilates and Reformer Pilates helps people choose what best fits their health goals.

Originating from Joseph Pilates’ system in the early 20th century, Pilates emphasizes slow, controlled movements for core strength, posture, flexibility, and mindful breathing. The primary difference lies in equipment: Mat Pilates uses body weight on a mat, while Reformer Pilates uses a spring-loaded machine that provides resistance. Both approaches offer distinct benefits for different bodies, health aims, and lifestyles.

A recent research breakthrough suggests the most effective exercises for improving balance in people with multiple sclerosis (MS) should be carefully matched to each individual’s specific challenges, offering new hope for those struggling with everyday activities due to this debilitating condition. The study, published in Neurological Research and summarized by Multiple Sclerosis News Today, could change the way both patients and healthcare professionals in Thailand think about MS rehabilitation and underscores the importance of personalized care for Thai MS patients coping with similar symptoms (source).

The right amount of protein for muscle building—long a debated topic among athletes and health enthusiasts—has become clearer thanks to a wave of recent international studies. New research, echoed in a recent feature from NDTV, is helping Thai readers cut through myths and expensive supplement marketing in pursuit of real gains from both diet and exercise. So, exactly how much protein do you need, and does it matter whether it comes from animal or plant sources? And crucially, are Thais consuming protein the right way for both muscle and overall health?

Protein is essential for building and repairing muscle, but how much you need depends on activity, age, and body weight. For a typical sedentary adult, the minimum daily intake is about 0.8 grams per kilogram of body weight. So, a Thai weighing 60 kilograms would aim for around 48 grams daily—roughly the amount in a serving of grilled chicken or a combination of eggs and tofu. This baseline helps prevent muscle loss; anyone pursuing gains from resistance training will require more.

A viral critique by fitness coach Dan Go has sparked a global debate about burpees, a staple move in HIIT and boot camps from Bangkok gyms to schools nationwide. Calling the exercise “the worst on the planet,” Go questions whether burpees truly support sustainable weight loss and injury prevention. The discussion highlights a broader shift toward smarter, safer workouts that still deliver results.

For Thai readers, the burpee’s reputation is instantly relatable. In gyms across Thailand and in school PE programs, the exercise combines squats, planks, push-ups, and jumps in rapid succession. While it can scorch calories, many fitness professionals warn it places high stress on knees, wrists, and the lower back—especially for beginners or those with existing health concerns. Thai readers are familiar with this tension between effectiveness and safety.

A wave of new research challenges gym-age routines that many Thais treat as non-negotiable after every workout. The idea that finishing with stretches or easy cycling helps recovery may not be as essential as once believed. As many people in Thailand juggle busy schedules, this shift could ease daily fitness habits while still supporting health and performance. But when does cooling down matter?

For years, clinics, Bangkok gyms, and online coaches have urged a cooldown to “flush out lactic acid” and speed recovery. A recent feature in a leading U.S. publication cites exercise scientists who say the evidence supporting mandatory cooldowns is weak. While warm-ups remain well-supported for injury prevention and performance, robust data on cooldowns is limited. The takeaway: cooldowns may not be required after every session.

A fitness coach’s viral “7 golden rules for getting rid of belly fat forever” have been making headlines, shining a fresh spotlight on the persistent quest for a flat tummy. Among the key tips? Stop drinking alcohol, boost your protein, avoid empty calories, and don’t underestimate the power of good sleep. As Thais increasingly prioritize health and appearance, this advice lands at a timely moment—yet, what does scientific evidence and local context say about actually shrinking that stubborn belly?

As Thai hikers anticipate a vibrant monsoon-to-dry-season transition, the message is clear: don’t dive into trails unprepared. A recent feature from Backpacker magazine highlights targeted strength and conditioning as a smart pre-season move. Proper prep can boost endurance, enjoyment, and significantly reduce strains, sprains, and other setbacks. Data from Thailand’s growing outdoor scene show many locals are embracing hiking as part of an active lifestyle, making this guidance especially timely for Bangkok’s urban trekkers and nature lovers statewide.

A fresh wave of scientific evidence is shaking up fitness conventions worldwide, with new research suggesting that the cooldown at the end of a workout—long considered a must-do for everyone from Muay Thai warriors to yoga devotees—might not be as crucial as once thought. As millions of Thais rush to squeeze exercise into increasingly over-scheduled days, this finding could bring welcome relief, challenging deeply ingrained habits and gym traditions. But what does this mean for everyday fitness enthusiasts, and are there situations where cooling down still matters?

Walking is more than a stroll; it’s a practical path to healthier living for Thais in cities and villages alike. New research and expert voices confirm that casual, daily walks—not just intense workouts—offer meaningful protection against heart disease, diabetes, cancer, and cognitive decline. For many Thais, this is an affordable, accessible form of exercise that requires only a sturdy pair of shoes and a little motivation.

Global trends show walking rising as a trusted activity, especially after pandemic lockdowns highlighted the value of fresh air and short, regular movement. The popular “hot girl walk” trend popularized on social media blends brisk pace with moments of gratitude, turning walking into a holistic habit that supports both body and mind. In Thailand, the practice resonates with traditional walking meditations (เดินจงกรม) around temples, which emphasize calm focus alongside physical activity.

As hiking gains momentum with the arrival of summer, both casual trekkers and serious adventurers are urged not to underestimate the risks of returning to the trails after a slow season. According to a new feature by Backpacker magazine, adopting a set of targeted strength and conditioning exercises now could not only boost your endurance and enjoyment this summer but also dramatically lower your risk of strains, sprains, and frustrating setbacks (read the full article here). With more Thais embracing hiking as part of an active lifestyle—reflected in the growing vibrancy of Bangkok’s outdoor fitness scene (source), for example—the message carries fresh relevance this rainy-to-dry season transition.

Shoulder knots and chronic upper body tension are everyday struggles for millions of office workers—especially in busy urban centers like Bangkok, where a typical workday means hours at a desk, hunched over a screen. A recent popular feature from Fit&Well describes a firsthand trial of four stretching exercises designed to relieve stubborn shoulder knots, with surprisingly positive, lasting results in less than 10 minutes a day. This personal discovery aligns with a growing body of medical research showing that targeted stretching routines can do far more than provide fleeting comfort—they may actually improve pain, mobility, and quality of life for people suffering from muscle tension or pain linked to poor posture and repetitive activities (Fit&Well, 21 April 2025).

Shoulder knots and chronic tension are common among office workers worldwide, including Bangkok’s bustling corporate scene. A recent feature from Fit&Well shares a personal trial of four stretches designed to ease shoulder knots, with noticeable, lasting relief in under 10 minutes daily. This aligns with a growing body of research suggesting targeted stretching can reduce pain, improve mobility, and enhance quality of life for people dealing with posture-related muscle tension.

A new study suggests that balance training for people with multiple sclerosis (MS) is most effective when the exercises are matched to each patient’s specific challenges. The research, published in Neurological Research and summarized by industry outlets, emphasizes personalized rehabilitation—an approach increasingly relevant for Thai patients facing MS with varied access to specialists.

MS affects hundreds of Thai families each year, and balance problems, walking difficulties, and fatigue are common daily hurdles. Traditionally, clinicians promote general balance exercises to reduce fall risk. The Turkish study challenges this one-size-fits-all approach, showing that customized programs may yield better outcomes. For Thai readers, this underscores the importance of discussing tailored plans with doctors and therapists, especially in regions outside Bangkok where specialists are scarce.

A quiet transformation is reshaping gym floors across Thailand’s cities. Women are flocking to squat racks and barbells, changing not only who uses strength equipment but how fitness spaces are organized. Across major gyms, cardio zones are giving way to weightlifting platforms and strength stations as a global shift toward heavier lifting gains momentum in Bangkok and beyond.

For Thai women, cultural norms once discouraged visible muscle gain. Today, researchers and global fitness trends are redefining what a strong, healthy female body looks like. The shift reflects priorities beyond calorie burn: long-term health, mental well-being, and empowerment are driving new training choices.

The US Army’s shift away from the controversial medicine ball throw, and its adoption of the rebranded Army Fitness Test (AFT), signals a broader move toward gender-neutral, role-specific fitness standards. Starting June 2025, active-duty troops, the Army Reserve, and the National Guard will replace the Standing Power Throw with a more holistic assessment. The new framework lowers the total maximum score from 600 to 500 but raises the bar for combat arms to achieve at least 60 points per event, with a 350-point minimum overall. Medical exemptions permit 70 points per cleared event, and the AFT places greater emphasis on practical, job-related fitness rather than isolated feats. These changes, reported by Military.com, highlight a trend toward inclusive, rigorous testing in modern military training.

A quiet revolution is taking place on gym floors around the world, and it is increasingly visible in Thailand’s major cities: women are flocking to squat racks and barbells, reshaping not only the demographics of strength training but the very layout of fitness centers. As reported in Bloomberg, traditional cardio-heavy gyms from New York to Bangkok are swapping out rows of treadmills for weightlifting platforms and strength machines, in response to a major cultural shift—women are now lifting heavier and training harder than ever before, prompting an industry-wide rethink of gym design and fitness programming (Bloomberg).

The U.S. Army has unveiled sweeping changes to its fitness testing protocol, marking the end of the Army Combat Fitness Test (ACFT) and ushering in a new era with the Army Fitness Test (AFT) beginning in June 2025. The announcement signals a significant shift in how the largest branch of the U.S. military assesses its soldiers’ physical readiness, with reforms designed to bolster overall fitness, enhance warfighting capabilities, and address ongoing debates over test fairness and military effectiveness (USA Today).

The US Army is ringing in a new era for soldier fitness by scrapping its much-ridiculed medicine ball throw—widely known as the “ball yeet”—and tightening physical standards for combat troops. According to an exclusive report by Military.com, starting June 2025, service members across the active duty, Army Reserve, and National Guard will pivot to the rebranded Army Fitness Test (AFT), abandoning the controversial Standing Power Throw event and ushering in higher, gender-neutral benchmarks for demanding combat roles Military.com.

The U.S. Army is replacing the Army Combat Fitness Test with the Army Fitness Test in June 2025, signaling a major shift in how soldiers’ physical readiness is evaluated. The reform aims to boost overall fitness, strengthen warfighting capability, and address debates over fairness and effectiveness. For Thai readers, the changes offer a glimpse into global best practices in training, gender equity, and evidence-based policy making.

The Army Fitness Test includes five events: a three-repetition maximum deadlift, hand-release push-up army extension, sprint-drag-carry, plank, and a two-mile run. The Standing Power Throw from the previous test has been removed. Each event requires a minimum of 60 points, with a total passing score of at least 350 points. The focus is on core strength, muscular endurance, speed, and cardiovascular fitness as key indicators of combat readiness.

A daily stroll through Lumpini Park or along a neighborhood soi is a cherished Thai habit. Walking has long been celebrated as the easiest path to fitness—free, gentle on the joints, and accessible to most. Yet experts warn that while walking is beneficial, it cannot stand alone for lifelong health, especially as the population ages. Recent coverage and global studies emphasize that to preserve muscle, bone strength, and balance, people should add strength training to their routine.

A daily walk in Lumpini Park or along your neighborhood soi is a treasured routine for many Thais. For years, walking has been hailed as the simplest path to good health—a prescription that’s free, low-impact, and within reach for almost everyone. However, new research and expert consensus reveal that while walking is indeed beneficial, it doesn’t provide the full spectrum of fitness needed to maintain health, especially as we age. Recent reporting in India Today, reinforced by medical studies worldwide, urges people not to rely solely on walking if they want to preserve muscle, bone strength, and balance throughout their lives (India Today).