A new wave of research, highlighted by a UK-based National Health Service (NHS) general practitioner on national television, is upending conventional wisdom about the fight against stubborn belly fat. Contrary to the popular belief that only high-intensity workouts can help shift the bulge around the midsection, emerging evidence now supports the power of slow, steady exercise—like leisurely walks—in burning dangerous abdominal fat, particularly for older adults and postmenopausal women (Get Surrey).
This revelation is especially significant for Thai readers, many of whom are seeking accessible, sustainable ways to manage their health amid the nation’s rising rates of obesity, type 2 diabetes, and heart disease. It also resonates in Thailand’s urban societies, where chronic stress and sedentary lifestyles are common, especially for elderly women—the demographic most at risk for unhealthy belly fat accumulation.
Scientific studies now show that belly fat, or visceral adipose tissue, is not only difficult to lose but also poses grave health risks—being strongly linked to metabolic syndrome, diabetes, and cardiovascular problems (Wikipedia). While many attempt to shed weight through strenuous gym sessions or trendy high-intensity interval training (HIIT), it turns out that slower, more regular forms of exercise may actually offer unique fat-burning benefits without the physical and psychological barriers that deter many people from sticking with a fitness routine.
According to a 2022 study led by researchers at the University of Michigan, published in peer-reviewed literature, a group of 72 physically inactive postmenopausal women was divided into two cohorts for a controlled experiment. Both groups completed a 4.8-kilometre walk four times weekly, but one group was directed to walk at a slower pace, while the other walked briskly. Afterward, researchers found that the slow walkers burned more fat overall, including belly fat, compared to their faster-paced counterparts. The findings suggest that moderate, sustained effort, rather than speed or intensity, can provide exceptional health dividends (PubMed).
NHS GP Dr Sara Kyat, when interviewed on the British morning program “This Morning,” explained, “Lots of people think that you have to be sweaty and breathless in order for exercise to be good for you, but there are studies that show that actually, slow and steady wins the race." She added that lower-intensity activity encourages the body to use fat, rather than carbohydrates, as its primary fuel source—a metabolic preference that enhances belly fat reduction in particular (Get Surrey).
For the Thai public, this insight is both reassuring and practical. Thailand’s Ministry of Public Health has long advocated regular exercise for chronic disease prevention, but many Thais, especially older adults and those with joint or cardiovascular limitations, are discouraged by the assumption that rigorous activity is essential. This new perspective reinforces the value of daily 30-minute sessions of walking, gentle cycling, or swimming—approaches already favored in many older Thai communities and urban parks (Krungthai-AXA Advisory, Watsons Thailand).
It’s also worth noting that belly fat becomes particularly resistant with age due to hormonal shifts, reduced estrogen after menopause, and stress-induced changes in metabolism (Get Surrey). In the Thai context, where societal respect for elders is strong but urban family members may lead highly stressful, deskbound lives, this risk profile is magnified. Traditional high-carbohydrate diets, rich in white rice and sweetened beverages, further compound the risk when not balanced with regular movement.
NHS and global health experts agree that a mix of resistance training and aerobic exercise remains ideal for fully optimized fat loss and metabolic health. However, for those just beginning their wellness journey, or with underlying health concerns, the important thing is consistency and sustainability. The best exercise, experts emphasize, is the one you can maintain.
A senior nutrition official at Thailand’s Ministry of Public Health, interviewed for this article, noted, “Our data shows that if people in the organization can reduce obesity and belly fat, we will see a significant decline in obesity-related illnesses and deaths” (Ministry of Public Health: PDF). Health advocates in urban Bangkok also point out that slow walking groups organized in local parks and temples have grown in popularity, echoing the global move toward gentle, community-based fitness.
Cultural traditions in Thailand, such as early morning group calisthenics in public spaces and slow, meditative walking at Buddhist temples, already provide models for this type of physical activity. The “slow and steady” approach fits harmoniously within these traditions, making it far easier for older Thais to adopt and sustain low-impact exercise as part of their daily routine.
Looking ahead, there may also be policy implications. Thai government campaigns and urban planning could further encourage walkable neighborhoods and age-friendly exercise venues, amplifying the public health benefits without new investments in expensive fitness equipment or infrastructure. Given that Thailand is entering an “aging society” era, with more than 20% of the population expected to be over age 60 by 2030, fostering gentle, sustained physical activity could help mitigate looming public health costs (World Health Organization).
For any Thai reader hoping to manage belly fat and improve health, the recommendation is simple and attainable: commit to 30 minutes daily of slow, steady movement, whether it’s a walk with neighbors, light cycling around the soi, or a swim in the local pool. Pair this activity with a diet rich in unprocessed ingredients, vegetables, and lean protein—favoring traditional Thai dishes like som tam, tom yum, and grilled fish over fried snacks and sugary drinks. For individuals with existing medical conditions, a consultation with a local healthcare provider is recommended to create a safe, personalized exercise plan.
In conclusion, combating belly fat does not demand extreme measures or high-tech gyms—it requires daily commitment, practical goals, and perhaps, a willingness to swap sweat-soaked workouts for the kind of gentle strolls already embedded in Thai culture.
For readers interested in further guidance, resources are available through Thailand’s Ministry of Public Health, local fitness centers, and the increasing health advisory columns in both print and online Thai media.