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).
Walking has often been dismissed as too leisurely or “mai por” (ไม่พอ—“not enough”) for meaningful fitness, especially when compared to activities like running, cycling, or gym workouts. Yet recent studies—including a large-scale 2025 study in the journal Heart and others covered by international and Thai media—reveal that brisk walking significantly lowers risks of heart problems, such as arrhythmias and high blood pressure, while also improving mood, sleep, and even reducing the risk of certain cancers (CNN, Verywell Health).
For Thai readers, this matters more than ever. According to the Thai Health Promotion Foundation, physical inactivity remains a leading factor in rising rates of chronic illnesses like diabetes, heart disease, and depression, especially in urban areas where “digital lifestyles” and car-centric development make daily movement harder. With Bangkok ranked among Southeast Asia’s top cities for air pollution, many wonder how best to “move more”—and experts now say that something as approachable as walking could be a game-changer for individual and national well-being.
The latest findings build on a tradition of Thai values that appreciate daily movement, from morning alms walks by Buddhist monks to communal evening strolls in markets. But researchers are now going a step further, quantifying the actual “dose” of walking needed for major benefits. The World Health Organization recommends at least 150 minutes a week of moderate-intensity activity. According to personal trainers and medical experts consulted by CNET, this can be as simple as a brisk 30-minute walk five days a week—at a pace of approximately 2.5 to 4 kilometers per hour.
What exactly does walking do for your body and mind? New research published in 2025 found that people who walked briskly had a sharply reduced risk—by as much as 43%—of developing dangerous heart rhythm abnormalities, or arrhythmias, compared to slower walkers (Study Finds). Similarly, meta-analyses in leading scientific journals like the Journal of Physical Activity and Health reveal that consistent walking lowers waist size, total body fat, and risks for obesity-related conditions. Even better, a study in Cancer Epidemiology, Biomarkers & Prevention found that postmenopausal women who walked seven hours a week saw a 14% reduction in breast cancer risk.
The gains extend well beyond physical health. As social worker April Crowe explained, walking in natural environments boosts cognitive function, creativity, and emotional resilience—a fact echoed by Thais who join “ไลฟ์สดเดินสวน” (live-stream garden walks) or the pandemic-born “hot girl walk” trend, popularized on TikTok for combining gratitude, personal goals, and self-confidence during a daily stroll. Walking also lowers cortisol—the stress hormone—helping to ease the daily pressures of Bangkok traffic or workplace stresses (CNET).
Importantly, walking is one of the most accessible forms of movement. Gregor Parella, a certified personal trainer, notes that for individuals with joint pain, those recovering from illness, or older adults, brisk walking is preferable to jogging—which can put excessive strain on the knees and ankles. For seniors worried about falls, evidence from Harvard and the Mayo Clinic suggests that walking builds lower-body strength and improves balance, critical for reducing fall risks as the Thai population ages (Verywell Health).
If you’re trying to lose weight or manage blood sugar, a daily walk can be especially effective. The American Diabetes Association and multiple new studies report that 30 minutes of walking per day helps keep glucose levels in check and lowers the risk of developing type 2 diabetes—vital for Thailand, where diabetes rates continue to climb (Healthline).
How can you get even more from your daily walks? Trainers recommend several strategies to boost the benefits. First, increase your total walking time by 10–15 minutes per week, aiming for at least 45 minutes if weight loss is your goal. Second, pick up the pace: walking faster boosts calorie burn and further reduces cardiovascular risks. Third, add resistance—such as light wrist or ankle weights suggested by experts like Sergii Putsov, PhD, CPT—to increase the intensity without needing to run. Varying your pace with intervals or seeking out hilly routes (think of the inclined roads to Doi Suthep or the steps at Wat Arun) can also intensify your routine in a safe way.
Of course, staying motivated can be a challenge, whether you’re living in busy Bangkok or quieter provincial towns. To make walking a regular habit, join a walking group (“ชมรมเดินเพื่อสุขภาพ”) or walk with friends and family, as social support increases accountability and enjoyment. Use music or podcasts as companions, but stay aware of your surroundings—especially in high-traffic or dimly lit areas. Recording your achievements, whether in a simple diary or fitness app, helps visualize progress and keep spirits high when enthusiasm wavers (CNET).
Safety is just as important as motivation. Wear suitable footwear, carry water, and protect yourself from sun and heat—especially during Thailand’s hottest months. While outdoor air pollution can be a concern, research from the World Health Organization suggests that the overall health benefits of active travel outweigh pollution risks in most situations (PubMed), though on “PM2.5” red-alert days, seek out indoor malls or gyms for air-conditioned walks.
As walking becomes trendy worldwide—from the American “mental health walk” to the viral Thai hashtag #เดินดีกว่านั่ง (“better to walk than sit”)—historical and cultural traditions remind us that walking has always played a role in Thai society, whether for wát visits, festivals, or the morning market run. But with rising urbanization, public health campaigns now urge a return to these roots, this time with new scientific backing and measurable health payoffs (News Medical).
What does the future hold? With evidence growing every year, there is hope for more investment from Thai policymakers in safe, green spaces, pedestrian-friendly infrastructure, and school or community programs that encourage daily active movement. Urban planning that supports walkability—such as wider sidewalks, shade trees, and car-free zones—could enable more Thais to reap the rewards of this simple practice.
For Thai individuals and families wondering how to begin: start small and stick with it. Even 11 minutes of brisk walking per day, according to recent research, is enough to yield substantial health improvements (Women’s Health). Use your next break to step outside, explore your neighborhood, or circle your apartment building—remembering the Thai proverb “การเดินทางหมื่นลี้เริ่มต้นที่ก้าวแรก” (“A journey of a thousand miles begins with a single step”). With consistent effort, these steps can lead to a healthier, longer, and more joyful life. So, lace up your sneakers, invite a friend, and start walking—your heart, mind, and community will thank you.
Sources: CNET CNN Verywell Health Healthline Study Finds News Medical Women’s Health PubMed