As the excitement builds for the 2025 London Marathon, emerging research is offering even more reasons to lace up those running shoes. Scientists have discovered that not only does marathon training boost fitness, but it can also lower blood pressure and make your arteries function as though they are years younger—a finding with significant implications for heart health in Thailand and beyond (Get Surrey).
This ground-breaking revelation comes from a study conducted by Barts Health NHS Trust and University College London, funded by the British Heart Foundation. Their research focused specifically on novice marathon runners, measuring both their central blood pressure and the stiffness of their main artery—called arterial stiffness—before and after six months of marathon preparation. The results were compelling: participants recorded a reduction of 4mmHg in their systolic blood pressure (the higher number in a blood pressure reading) and a 3mmHg reduction in diastolic blood pressure (the lower number). Even more notably, they experienced an improvement in arterial elasticity equivalent to turning the clock back on their arteries by four years.
Why does this matter for Thai readers? Hypertension, or high blood pressure, is a major health challenge in Thailand. According to Thailand’s Ministry of Public Health, one in four Thai adults has high blood pressure, which greatly increases the risk of heart attacks, strokes, and kidney disease. Many Thais are familiar with the traditional wisdom of staying active, or “การออกกำลังกาย” (gaan ok gamlang kai), but this latest evidence underscores how targeted, sustained exercise—specifically aerobic activities like running—can have a direct and measurable impact on the body’s vascular health (Nature: Hypertension Review).
Arterial stiffness, often described as increased “arterial age,” is a known predictor of cardiovascular events. When arteries are less elastic, the heart has to work harder to pump blood, increasing the risk of heart disease. Pulse Wave Velocity (PWV) is often used to measure this stiffness, and researchers have found that real-world exercise regimens like marathon training directly improve PWV, making a person’s arteries act “younger” (PMCID Article). Once considered mostly immutable or only treatable through medication, arterial health is now proven to be improved through lifestyle.
These benefits are not limited to elite athletes. Dr. Charlotte Manisty, a lead researcher on the study, explained, “Our study shows it is possible to reverse the consequences of ageing on our blood vessels with real-world exercise in just six months. These benefits were observed in overall healthy individuals across a broad age range and their marathon times are suggestive of achievable exercise training in novice participants" (Get Surrey). Professor Metin Avkiran, Associate Medical Director at the British Heart Foundation, added, “The benefits of exercise are undeniable…if exercise were a pill it would be hailed as a wonder drug.”
But how does this translate to day-to-day life in Thailand, where not everyone can train for a marathon? The scientific consensus—they and other cardiovascular experts agree—is that while marathon training delivers impressive results, consistent moderate exercise is key. As Professor Avkiran suggests, aiming for at least 150 minutes of moderate intensity exercise each week, or 75 minutes of vigorous exercise, is enough to make a significant improvement in blood pressure and overall heart health. This aligns with global recommendations from the World Health Organization and is achievable whether you’re running in Lumpini Park, brisk walking at your local market, or using easy-to-follow home-based movements.
Recent news has also brought attention to more accessible forms of exercise, particularly isometric exercise, which can be performed without equipment or gym access and are popular in Thailand’s increasingly urbanized lifestyle. Isometric exercises like planks or wall sits involve holding muscle contractions without movement, offering heart health benefits for those who may not have the time or space for running. A systematic review published in the British Journal of Sports Medicine supports that “various exercise training modes improve resting blood pressure, particularly isometric exercise” (Get Surrey, Wikipedia: Isometric Exercise). Such activities can be easily incorporated at home or even at work, making them a practical option in Bangkok’s dense office culture or for elders spending more time at home.
But what exactly is happening in the body? Blood pressure readings reflect how hard your heart has to work and how much strain is being put on your arteries. Systolic blood pressure measures the pressure during a heartbeat, while diastolic measures it in between beats. Lower numbers mean the heart and arteries don’t have to work so hard—a vital change that can translate into a reduced risk of stroke and heart attack, which are leading causes of death in Thailand. Moreover, improvements in arterial age not only decrease current disease risk, but may actually extend life expectancy and reduce the overall burden on Thailand’s healthcare system (Sydney News).
Expert opinions abound on how to get started safely. Marathon legend Paula Radcliffe reminds novices to balance physical ambition with sensible eating habits: “When you finish your run, it’s really important to eat within 20 minutes… If you actually do it in that 20-minute window, it really helps to recover quickly. Eat something with protein, something with carbohydrates, and obviously some liquid as well—even if it’s just a banana and a handful of cashew nuts” (Get Surrey). This advice is particularly relevant for Thai runners and walkers, who can adapt this approach using familiar staples such as bananas, steamed sticky rice, or a savory tofu snack to support muscle recovery after activity.
What about those who already have some degree of hypertension? The British study found that benefits were even greater for slower runners with high baseline blood pressure, suggesting that the improvements are not just reserved for the fittest individuals. Even beginners who walk or slowly jog experienced significant reductions in blood pressure and arterial age. This holds promise for millions of Thai adults seeking ways to manage blood pressure without relying solely on medication. In addition, aerobic exercises—such as brisk walking (เดินเร็ว) or cycling (ปั่นจักรยาน)—have also been shown to lower arterial stiffness and blood pressure, highlighting that vigorous activity isn’t a must for everyone (ScienceDirect - Exercise and Blood Pressure).
A critical takeaway is that the most important step is simply to start and maintain regular movement. Historical research from Thailand’s own Ministry of Public Health has long promoted “สุขภาพดีไม่มีขาย อยากได้ต้องทำเอง” (good health can’t be bought, you must create it yourself), reflecting the deep-rooted cultural respect for self-care and traditional exercise practices. From group aerobics in Bangkok’s parks to temple walking meditation (เดินจงกรม), Thai society offers numerous accessible avenues to adopt more active lifestyles. Integrating these new scientific findings into such practices may further encourage Thais of all ages to get moving.
Looking ahead, the accumulating evidence suggests the possibility of tailoring community health campaigns to promote both endurance-based and isometric exercise protocols—potentially including temple-based walking events, government-sponsored step challenges, or online movement communities suited for Thailand’s hot and rainy seasons. Digital health apps with reminders and leaderboards are being rolled out by the Ministry of Public Health, complementing these campaigns with tech-savvy motivation.
For those seeking simple steps to improve heart health and reduce arterial age, here are evidence-based recommendations for Thai readers:
- Aim for at least 150 minutes per week of moderate activity, such as brisk walking, swimming, or cycling.
- Incorporate isometric exercises like planks or wall sits if time, space, or mobility is limited.
- Start slow if new to exercise—even light activity like market walking or stair climbing counts.
- Monitor blood pressure regularly at home or the local pharmacy; set small, achievable goals.
- Pair exercise with balanced refueling – include protein, carbohydrates, and hydration after moderate or intense activity.
- Check with your doctor before starting if you have significant health conditions or haven’t exercised in years.
By translating global research breakthroughs into the rhythms of daily life—whether in bustling Bangkok, in upcountry communities, or among the elderly at home—Thais can take achievable, confident steps toward a healthier, longer future. As new research continues to emerge, “if exercise were a pill, it would be hailed as a wonder drug”—a belief now more true than ever in the Land of Smiles.
For further reading and references, please see additional sources such as Get Surrey, British Journal of Sports Medicine Review, Nature: Hypertension Review, PubMed Meta-analysis, and Wikipedia: Isometric Exercise.