A groundbreaking new study reveals that simply combining two everyday activities—using a step counter and practicing mindfulness—could be the key to making exercise a more attractive, sustainable part of daily life. Published in April 2025 in the journal Mental Health and Physical Activity, researchers from the University of Bath found that integrating step tracking with mindfulness training delivered via a mobile application significantly improved participants’ desire to stay active compared to step counting alone. This research is particularly timely for Thai readers, as our society faces similar challenges with sedentary lifestyles and rising chronic health risks associated with inactivity.
Physical inactivity is now officially recognized as a global crisis affecting a third of adults worldwide, with direct links to serious health conditions, notably depression and anxiety. For many Thais, whether working in busy Bangkok offices, running small family businesses, or studying at home, sticking to a regular exercise habit often falls victim to the stresses and demands of modern life. Prior research shows that physical activity can rival leading therapies and medications in improving mental health, but sustaining a regular exercise routine often collapses due to waning motivation. Understanding what drives people to keep moving—not just for a short burst, but as a lifelong habit—is crucial for public health strategy in Thailand and beyond (see WHO data: Global action plan on physical activity).
The University of Bath study provides fresh hope. Over a 30-day period, 109 adults in the UK who admitted they were not meeting recommended exercise guidelines were recruited. Everyone in the study used a simple step tracker, with a goal of 8,000 steps per day, roughly equivalent to the classic “10,000 steps” target familiar to many Thai office workers and fitness enthusiasts. Half the participants, however, also followed a daily mindfulness routine delivered by a mobile app. These brief practices focused not on abstract meditation, but on being present in the body—becoming aware of movement, posture, and the act of exercising itself.
By the end of the month-long experiment, both groups increased their activity, but the real win emerged among the mindfulness group. On average, those who combined step tracking with mindfulness upped their activity by 373 minutes of moderate-intensity exercise per week (compared to 297 minutes in the step-only group). Even more compelling, this group reported a significantly greater intention to keep exercising after the study ended. As Dr. Masha Remskar, lead researcher from the University of Bath’s Department of Psychology, states: “Our findings show that even short-term mindfulness training combined with step-tracking can make people want to move more, which could have lasting benefits. Helping people build that internal drive towards behaviour is essential—especially at a time when many people are struggling to stay active” (source).
Her co-author, Dr. Max Western from the Department for Health, called the study “an exciting first” to combine mindfulness with strategies proven to help people move more and develop intrinsic motivation for physical activity. He added, “There is a lot of potential here and we are keen to refine these tools to make them more engaging and effective—especially for people balancing competing demands.” These findings suggest that simple digital interventions could support busy Thais—whether they’re navigating daily commutes in Bangkok, caring for elders in provincial homes, or balancing study with family chores—to find pleasure and purpose in everyday movement.
For Thailand, a country where lifestyle diseases and mental health issues are on the rise—chronic conditions like diabetes, obesity, high blood pressure, and stress are increasingly common—new approaches to making exercise stick could bring enormous benefits. Thai culture values mindfulness as expressed through Buddhist concepts of “sati” (สติ), but many see it only as a formal meditation practice or temple-based activity, not as something intertwined with physical health. This study offers a compelling bridge: brief, practical mindfulness can be woven into daily movement, walking in Lumpini Park, strolling through a morning market, even pacing an air-conditioned mall to escape the midday heat.
Researchers believe that mindfulness makes a difference by helping people connect with the body, tune into positive sensations, and build an autonomous motivation to exercise—that is, a self-generated, rather than externally pressured, desire to move. This could be particularly powerful in Thailand, where social expectations (“ไปออกกำลังกายกับเพื่อนสิ”—“go work out with your friends!”) often drive initial activity, but are not enough to maintain it over time. Instead, developing an intrinsic motivation—finding meaning and enjoyment in moving—is crucial for long-term adherence (Mental Health and Physical Activity journal).
Experts have long advocated for creative approaches to boost daily activity, especially where environments or schedules aren’t friendly to regular gym sessions. Digital solutions—such as the many free or low-cost mindfulness and step tracking apps now available on Thai smartphones—offer a promising, scalable solution. In fact, the Bangkok Metropolitan Administration has recently piloted public health campaigns encouraging step tracking through LINE and Facebook, but integration of mindfulness is yet to be explored (Bangkok Post - Lifestyle apps).
Historically, Thailand’s approach to health promotion relied heavily on community sports, temple fairs, and school-based activities. However, urbanization, digital entertainment, and increasingly academic pressures have shifted habits, especially among young people. Data from the Thai Health Promotion Foundation shows a worrying trend: fewer than half of Thai teenagers achieve recommended physical activity levels, while screen time continues to rise (Thai Health Foundation). For adults, barriers include lack of time, fear of injury, and a perception that exercise is “boring” or “unpleasant.” Models that blend technology with ancient wisdom—like mindfulness—may hold the key to reversing these trends.
Looking ahead, the University of Bath researchers plan to refine their digital intervention and test it in broader, diverse populations—including, it is hoped, in Asian settings. The potential is significant: combining step counters (already popular in Thailand, thanks to smartphone health apps and affordable fitness bands) with short, app-guided mindfulness practices that harness “sati” could transform the culture of movement across Thai society.
For Thai readers wanting to try this “double activity” approach, the good news is that it’s easy and affordable. Try pairing your daily “เดินเล่น” (walk) with a simple mindfulness prompt from a free mobile app—focusing on the sensation of your feet against the ground or the rhythm of your breath as you move. Thai-based apps like “Sati” or “Mindfulness Bell” can provide guided mindfulness, even on a busy BTS commute. For families, challenge one another to reach step goals, but also plan mindful moments—walking together in silence, appreciating the sounds and sights around you.
For policymakers and educators, these insights suggest the urgent need to embed mindfulness practices into public health campaigns, schools, and community centers—not just as mental wellness interventions, but as part of holistic, movement-friendly environments. Employers, too, can promote short, mindful walking breaks rather than only step competitions, cultivating wellness that is both physically and mentally sustaining.
In a world of digital distraction and mounting stress, reimagining how we move—by intentionally combining ancient mindfulness with modern step tracking—may be the simple, sustainable answer to Thailand’s exercise crisis. Or, as we say here, “สุขกาย สุขใจ” (healthy body, happy heart), one step at a time.
For further reading, see the full article at Psychology Today (link). Data and additional insights are summarized from the World Health Organization’s physical activity guidelines, the Mental Health and Physical Activity journal, and local sources including Bangkok Post and the Thai Health Foundation.