New research shows that combining brisk walking with muscle-strengthening activities can cut dementia risk by up to 20%. The findings highlight everyday actions people can take to protect brain health as Thailand’s population ages. Experts say regular aerobic activity plus strength work provides meaningful protection against cognitive decline.
In Thailand, dementia poses a growing challenge for families and the health system. Current estimates indicate hundreds of thousands are affected, with numbers expected to rise as life expectancy increases. Data from Thailand’s public health system underscores the need for accessible prevention measures that fit local lifestyles and resources.
The study found that people who engaged in both brisk walking and muscle-strengthening exercise—such as lifting light weights or using resistance bands—experienced a notable reduction in dementia risk compared with those who did not perform either activity. This aligns with broader international evidence that activity supports brain health and suggests added benefits when aerobic and strength training are combined.
Research from global health sources supports these conclusions. A 2022 study in a leading medical journal linked combined moderate aerobic activity with muscle strengthening to lower overall mortality risk. Another comprehensive analysis indicated that regular physical activity can delay dementia onset and slow cognitive decline in older adults. The latest results provide concrete guidance for individuals seeking personal risk reduction.
Thai health experts emphasize the relevance for the country’s aging population. They note that even small, affordable steps—like daily brisk walking and simple resistance exercises—can be integrated into community life at a low cost. The Ministry of Public Health reiterates that 30 minutes of brisk walking most days is achievable for many people, with resistance bands and similar equipment increasingly available at community health centers.
Thai culture already embraces walking as a daily habit, with parks and temple grounds often serving as informal exercise spaces. Structured strength training remains less common among older adults, but local educators advocate adding simple routines to senior-focused programs. Group chair exercises and bodyweight movements can be adapted to various mobility levels and environments.
Thailand’s ageing index has risen significantly, underscoring the urgency of preventive measures for dementia. Projections indicate a growing share of the population will be over 60 in the coming decades, making effective prevention essential for individuals and public health authorities alike. Authorities are expanding public spaces with fitness trails and senior-friendly facilities in both cities and rural areas to support healthy aging.
Looking ahead, integrating physical activity into daily life could further reduce dementia risks. National efforts are increasingly prioritizing education about combining aerobic and strength-training activities to protect cognitive health. For practical steps, health experts recommend starting with 30 minutes of brisk walking most days and adding two weekly sessions of muscle-strengthening exercises. Simple, home-friendly options include bodyweight squats, modified push-ups, and resistance-band routines. Local hospitals and community health volunteers frequently offer free or low-cost group sessions for seniors.
As Thailand moves toward a “super-aged” society, practical, evidence-based strategies for dementia prevention are vital. By building brisk walking and strength-training into everyday routines, Thais can support long-term independence and well-being. For guidance, residents can consult resources from Thailand’s Department of Health and participate in community health promotion programs.