A new wave of research and expert opinion is reshaping traditional advice on the best exercise for older adults in Thailand, with physiotherapists increasingly steering retirees away from the old staples of swimming and running. Citing recent scientific studies and the experience of clinical practitioners, physiotherapists now recommend targeted strength training as the most important form of exercise for those over 60, providing benefits that extend beyond heart health and stamina to include vital support for mobility, independence, and overall quality of life (okdiario.com).
For decades, swimming and running have topped the list of recommended forms of exercise for older Thais, celebrated for their cardiovascular boost and joint-friendly movement. However, recent commentary from physiotherapy experts underscores a growing evidence base supporting resistance, or strength, training as the single most effective exercise regimen for this age group. This comes at a critical moment as Thailand’s population ages rapidly—by 2025, over 20% of the population will be over 60, according to the Thai Ministry of Public Health—and the risk of frailty, falls, osteoporosis, and loss of independence grows.
Several large-scale studies now demonstrate that structured strength training, such as lifting weights, using resistance bands, and functional movement exercises, not only improves muscle mass but also enhances balance, bone density, mental health, and even metabolic function (PubMed). Speaking to this trend, a senior Thai physiotherapist at a leading Bangkok hospital notes: “What we see in our older patients is that those who engage regularly in strength work remain independent longer. They walk with more confidence, recover faster after minor injuries, and are less likely to experience falls.” These findings echo the position of the World Health Organization, which recommends resistance training at least twice per week for older adults alongside moderate aerobic activity (WHO guidelines).
While swimming is excellent for cardiovascular health and joint movement, it does not offer the bone-loading forces that ward off osteoporosis. Running, while similarly aerobic, poses a risk of joint injuries and may be unsustainable for those with arthritis or mobility challenges. Resistance training, conversely, is uniquely adaptive and can be customized to individual needs, whether performed at a gym, at home, or in a community center. Exercises range from simple bodyweight squats and chair stands to more advanced free-weight or machine-based routines.
This shift carries major implications for Thailand, where community gyms and traditional “senior aerobics” programs are far more common than strength-oriented classes. Retirees may find access and motivation a challenge, especially among older women for whom such training can seem unfamiliar or intimidating. However, as the director of a leading Thai elderly health institute observed: “We must prioritize education and access for older adults to engage in effective strength training. Our public health system is adapting to offer more classes and train more instructors in evidence-based techniques.”
Cultural factors are relevant as well. In Thai society, notions of polite femininity or deference to age can deter seniors—especially women—from vigorous exercise or weight training. However, as the benefits become clearer, attitudes are shifting, especially among the urban middle class, who recognize the value of long-term independence and disease prevention (Bangkok Post). In rural areas, resistance training can take on traditional forms—working with water buckets or gardening—demonstrating that the principles can be adapted to local lifestyle and needs.
Looking forward, physiotherapists and geriatricians expect to see a wider rollout of strength-focused training in public health campaigns, reflecting broader trends in global healthy aging policy. Thailand’s Ministry of Public Health recently announced plans to support more senior-friendly fitness spaces and publish new instructional materials tailored for those over 60. The aim is not only to reduce the burden of falls and preventable injuries—an issue costing the Thai health system millions per year—but also to foster a culture of lifelong strength and independence.
For Thai retirees and their families, the call to action is clear: Consult a physiotherapist or trained fitness professional to begin a gentle, supervised resistance training program. Even simple exercises using body weight, water bottles, or resistance bands—performed two to three times per week—can make a significant difference in strength, balance, and quality of life. Public hospitals and community health centers increasingly offer workshops and group classes tailored for seniors, many of which are free or low-cost.
With awareness growing among both policymakers and older Thais, the shift towards meaningful, evidence-backed exercise may soon transform the standard of aging—helping Thailand’s seniors remain strong, dignified, and independent for decades to come.