New scientific research is shining a hopeful light on dementia prevention, revealing that certain types of physical activity can slash the risk of developing this debilitating condition by as much as 20%. According to the latest findings highlighted by GetSurrey, brisk walking and muscle-strengthening exercises emerged as powerful tools for keeping the mind sharp as we age.
This revelation carries immense significance for Thailand, where an ageing population and increasing rates of dementia demand effective, accessible prevention strategies. Dementia is both a personal and public health crisis, currently affecting an estimated 800,000 people in Thailand, with numbers projected to rise dramatically over the coming decades due to demographic shifts and increased life expectancy (World Health Organization, 2023). Family caregivers often carry the burden of care, and effective prevention measures can have an outsized impact on communities and the health system.
The study, as reported, found that engaging regularly in two forms of physical activity—brisk walking and muscle-strengthening exercises, such as lifting weights or using resistance bands—resulted in a significant 20% reduction in the risk of developing dementia when compared to those who were active in neither form. The results reinforce previous global evidence that physical activity benefits brain health, but crucially underscore the added value of combining aerobic and strength-building routines.
The research is supported by a growing body of evidence from numerous international studies. For example, a BMJ study from 2022 found that combined moderate-intensity aerobic activity and muscle-strengthening activities were associated with the lowest risks of all-cause mortality. Meanwhile, a meta-analysis published in Neurology indicated that physical activity can delay the onset of dementia and slow cognitive decline in older adults. The latest research further quantifies this effect, offering concrete guidance for individuals seeking to reduce their personal risk.
According to a leading public health expert from a major Thai medical university, “These findings are highly relevant for Thailand, where rates of physical inactivity are still a concern, especially among older adults. Incorporating both brisk walking and simple resistance exercises could offer a low-cost, culturally appropriate strategy to reduce dementia risk.” The Thai Ministry of Public Health has also noted that just 30 minutes of brisk walking a day, five times a week, is within reach for most people, and inexpensive equipment such as resistance bands are increasingly available in community health centres.
Cultural practices in Thailand often encourage walking, particularly with the popularity of evening and morning “lum deeow” walks at local parks and temples. However, structured muscle-strengthening activities remain less common except among young fitness enthusiasts. Educators from the Department of Health Promotion advocate for the inclusion of strength-building routines in community exercise programs for the elderly—such as group chair exercises and bodyweight squats—which can be easily adapted to different levels of mobility.
The urgency is underscored by statistics: Thailand’s ageing index reached 63 in 2020, meaning there are 63 people over 60 for every 100 children below 15. By 2040, the proportion of Thais over 60 is expected to reach nearly one-third of the population (National Statistical Office of Thailand, 2022). With dementia projected to become one of the country’s costliest health burdens, prevention is essential.
Looking ahead, the increasing integration of physical activity into Thai culture could further reduce dementia rates. Already, the government is rolling out public park renovations, fitness trails, and senior-friendly exercise facilities in both urban and rural areas (Bangkok Metropolitan Administration press release, 2024). Experts expect that future national campaigns will focus more on educating the public about the importance of combining aerobic and strength-training activities, not just for general health, but specifically for cognitive protection.
For Thai readers seeking concrete steps, experts recommend starting with incremental changes: briskly walk for at least 30 minutes most days, and add two sessions per week of muscle-strengthening exercises. These do not require expensive gym memberships—simple moves such as squats, push-ups (modified as needed), and resistance band work can be done at home or in the local park. Community health volunteers and local hospitals often offer free group sessions tailored for seniors.
As Thailand prepares for a “super-aged” society, embracing proven strategies to ward off dementia is vital at both individual and national levels. By incorporating brisk walking and muscle-strengthening exercises into daily routines, Thais of all ages can take an evidence-based step toward a healthier, more independent future. For additional guidance, residents can consult resources provided by the Thai Department of Health or join local health promotion programs.