A new study by researchers at the University of Bath has found that two surprisingly simple—and, crucially, cost-free—habits can substantially increase exercise motivation and activity levels: step-monitoring and mindfulness practice. The findings, published and reported by Woman & Home, offer valuable, evidence-based tips for anyone in Thailand struggling to maintain regular physical activity, especially as health authorities continue to stress the importance of exercise in fending off diseases and supporting mental wellbeing.
With physical inactivity contributing to growing rates of chronic illness across Asia, including Thailand, the relevance of this research is clear. According to the World Health Organization, at least one in four Thai adults are not sufficiently active—a risk factor leading to cardiovascular disease, obesity, and diabetes (source: WHO). Traditional exercise advice often focuses on gym memberships, equipment, or intensive routines, all of which can feel intimidating or costly for the average Thai person. The University of Bath’s study, however, indicates that a major boost in motivation can be achieved simply by monitoring daily steps and practicing basic mindfulness.
The British study recruited English adults who were not meeting the National Health Service’s recommended activity levels—150 minutes of moderate or 75 minutes of vigorous physical activity per week. Participants were asked to try for 8,000 steps a day over 30 days using a simple step-tracking app. Half of them also engaged in short mindfulness practices, focusing on movement, body awareness, and exercise, via a mobile app. After a month, both groups showed marked improvements: those who tracked steps alone increased their activity and motivation, while the group that combined step-tracking with mindfulness logged 76 more active minutes than the other group over the same period.
Beyond just the numbers, these participants who practiced mindfulness reported markedly “stronger” intentions to keep up an exercise routine. “Even short-term mindfulness training combined with step tracking can make people want to move more, which could have lasting benefits,” notes the lead researcher from University of Bath’s Department of Psychology (source: Woman & Home).
Why does this matter to Thai society? In many communities across Thailand, especially urban areas like Bangkok, modern lifestyles make it difficult to prioritize movement. Sedentary office jobs and city commutes contribute to widespread inactivity, while the rising cost of fitness centers or sports equipment puts structured exercise out of reach for some. This research points to highly accessible solutions: nearly all modern smartphones include built-in step counters, and a plethora of free mindfulness and meditation apps exist in both Thai and English. Thai public health campaigns might draw from these findings to promote community health, especially by recommending daily step goals and accessible mindfulness practices.
Experts in Thailand have previously noted the challenge of fostering “internal motivation” for regular movement, as opposed to external motivation from social pressure or compulsory programs. In this context, the University of Bath study’s focus on autonomy—helping people proactively monitor themselves and develop their own “drive”—aligns with recommendations from the Health Promotion Policy Division of Thailand’s Ministry of Public Health (source: moph.go.th).
It is also culturally significant that the study leveraged mindfulness techniques. Mindfulness, rooted in meditation traditions familiar to many Thais, is already popular in schools, workplaces, and healthcare settings. This research, therefore, speaks directly to local audiences, suggesting that ancient practices remain both relevant and evidence-based in supporting modern health behaviors.
Experts in behavioral science point out that making exercise “visible” and “intentional”—through tracking and mindful awareness—reinforces positive habits. A lecturer in public health at Chulalongkorn University observes, “When people pay attention to their movement and track their progress, they feel a sense of achievement, and this encourages them to continue.” This echoes the University of Bath findings, where small, self-monitoring habits led to sustained motivation.
Historically, Thailand’s culture embraced daily movement—from farming and active market life to traditional forms of dance. In contemporary urban life, these opportunities for natural movement have dwindled, replaced by screen time and mechanized transportation. This latest research delivers a timely reminder that anyone, anywhere, can reclaim their health through manageable steps.
Looking ahead, public health practitioners may advocate for integrating step-tracking and mindfulness instruction into Thai community health outreach. Given the massive penetration of mobile technology in Thailand—there are more active smartphone subscriptions than people, according to the National Broadcasting and Telecommunications Commission—technology-driven behavior change initiatives are increasingly feasible. School-based physical education programs may likewise incorporate both self-monitoring and mindful movement practices to foster a lifelong appreciation for exercise among youth.
For Thai readers motivated to take action: set a daily step goal—8,000 is a great target to start, but even smaller increments are beneficial. Use free apps already installed on your smartphone or easily downloadable from the App Store or Play Store. Additionally, try a simple mindfulness exercise before, during, or after a walk, such as focusing your attention on your breath, noticing how your feet touch the ground, or being present with the sights and sounds of your neighborhood. As the study demonstrates, these two habits alone can generate a dramatic increase in motivation and activity, regardless of age, fitness level, or financial means.
For more details on the study, visit Woman & Home. For advice on free health tracking and mindfulness resources in Thai, consult the Ministry of Public Health’s digital health portal or leading Thai hospitals that now offer online wellness programs.