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).
Health professionals explain that walking is a wonderful entry point for physical activity. “Walking is one of the easiest forms of physical activity to adopt. It helps strengthen bones, improve joint mobility, and promote better flexibility. It also engages the muscles around joints, offering additional support and stability,” noted Dr. Apoorv Dua, a Sports Injury & Joint Replacement Specialist. Backed by a 2023 meta-analysis published in the British Journal of Sports Medicine, just 11 minutes of brisk walking a day can significantly cut the risk of heart disease, stroke, and certain cancers. Another influential study from 2021 found that people who logged at least 7,000 steps a day had a 50–70% lower risk of early death compared to less active peers.
For Thai society, where urbanization and aging populations are shifting health concerns, these data underscore why walking remains popular among office workers—and why it’s often promoted in community health campaigns from Bangkok to Chiang Mai. Studies confirm that even short stints around the park can rival the cardiovascular benefits of more strenuous activities; a report in the Journal of the American College of Cardiology found that 15 minutes of walking could offer similar heart benefits as a quick run.
Yet as many experts point out, walking can only take you so far. While an excellent foundation, it “doesn’t provide enough resistance to prevent muscle loss or age-related bone density decline,” according to physiotherapist Neha Kumar. This is crucial in Thailand, where the proportion of elderly citizens is rapidly increasing, posing new challenges in national health care. Without intervention, the natural muscle wasting that starts in our 40s—sarcopenia—can lead to frailty, injuries, and falls later in life.
Both the World Health Organisation (WHO) and the American Heart Association recommend not only 150–300 minutes of moderate-intensity aerobic activity (like brisk walking) each week, but also emphasize at least two days of muscle-strengthening exercises. A recent 2024 report by Dalberg Advisors and the Sports and Society Accelerator found that the majority of physically active Indians—similar to trends seen in other Asian countries—do not perform any form of strength-training, relying solely on walking. Gaurav Gupta, Global Managing Partner at Dalberg Advisors, warns this approach is insufficient: “Without strength training, muscle mass declines, increasing the risk of injury and poor balance” as people age.
It’s also important to recognize that over-walking can sometimes do more harm than good, especially if done in old or unsuitable shoes or with poor posture—a common sight among many elderly Thais out for their morning stroll. Dr. Dua cautions, “Using worn-out shoes or maintaining poor posture during walks can put strain on the knees, hips, and lower back. Always listen to your body, take breaks when needed, and replace shoes regularly to avoid overuse injuries.”
So, how can Thais supplement their daily walks for better all-around health? The answer is not necessarily an expensive gym membership. Resistance-based exercises—ranging from squats, lunges, and push-ups to simple resistance band routines—can be performed at home and deliver substantial benefits for strength and functional fitness. Group aerobics, yoga classes at the temple, traditional Thai dance, or even gardening with squatting and lifting motions are all practical options. Research proves that resistance training, even in older adults with limited mobility, can significantly improve strength and function (Age and Ageing).
Adding balance and flexibility routines, such as yoga or tai chi, further ensures comprehensive functional fitness—key for preventing falls and fractures in older age. Thailand’s own Public Health Ministry has begun promoting such activities in local communities, recognizing their impact on extending active, independent lives well into the golden years.
Experts clarify that these additional forms of exercise aren’t just for the frail or older adults. Teenagers and working-age adults benefit equally, especially given sedentary lifestyles driven by long office hours and screen time. Even for those with osteoporosis, arthritis, or other chronic conditions, walking, when combined with strength and stability training, offers the right blend for sustainable health.
It’s worth noting that the cultural importance of walking in Thailand—whether the evening promenade at a neighborhood market or the intergenerational walks during festivals—should not be underestimated. These patterns are socially reinforcing and can serve as a practical platform to introduce more diverse forms of exercise, such as community exercise classes or group games that incorporate strength and flexibility movements.
As more research emerges, future public health campaigns are likely to further emphasize the need for variety in exercise regimens. Wearable technologies that track not just steps but “active minutes” and strength-building activities could become more integrated into national health planning and insurance incentives in Thailand.
What does this mean for Thai readers looking to upgrade their health routines? Don’t stop walking—it remains a highly effective, accessible, and culturally valuable fitness habit. However, start incorporating simple strength and balance routines into your week. Try bodyweight exercises in your living room or follow a YouTube class. Invite neighbors or family members for group exercise. And check with your local health center, as many now offer free or low-cost community fitness programs.
In summary, walking is a fantastic foundation for health, but it’s not the final destination. Embrace a combination of walking, strength training, and flexibility routines to future-proof your body and enjoy a longer, more active life—whether strolling through the streets of Bangkok or hiking up Doi Suthep. For specific routines and safety tips, consult with your doctor or local fitness professional, especially if you have existing health conditions. Stay active, stay strong—“ออกกำลังกายเพื่อสุขภาพดี” (“Exercise for good health”) is more than just a slogan; it’s an everyday necessity.
Sources: India Today | British Journal of Sports Medicine Meta-analysis | JAMA Network Open 2021 Walking Steps Study | Age and Ageing, Resistance Training in Older Adults | NIA Three Types of Exercise