A groundbreaking body of research is overturning long-held beliefs about aging, revealing that regular exercise—particularly resistance training—holds the greatest promise for extending not just lifespan, but healthspan, according to one of the world’s leading longevity experts. Drawing on the findings from “Super Agers: An Evidence-based Approach to Longevity,” a new book by the founder of the Scripps Research Translational Institute, the latest consensus is clear: genes play a surprisingly minor role in who ages well, but everyday choices, such as how we move our bodies, can make an extraordinary difference in how long and how vibrantly we live (Washington Post).
This revelation holds great significance for Thai readers living in a society experiencing rapid demographic change. With Thailand officially becoming an “aged society,” and the proportion of Thais aged 60 years and older expected to surpass 30% by 2030, the question of how to maintain health, prevent chronic diseases, and ensure a good quality of life into one’s later years is more urgent than ever. Many traditionally believed that longevity was a matter of fortunate genetics, but recent research tells a different story. After analyzing the DNA of over 1,400 healthy individuals aged over 80 with no major chronic diseases, researchers found little genetic commonality. Instead, lifestyle factors—especially purposeful, consistent exercise—emerge as the true secret to “super aging.”
At the core of this longevity prescription is regular exercise, now shown in numerous global studies to be the only lifestyle intervention consistently able to slow the biological aging process at a cellular level. Aerobic workouts, such as brisk walking, cycling, and swimming, remain important. However, what is most transformative, according to the scientist and his synthesis of hundreds of studies, is resistance (strength) training and developing grip strength. Resistance training, which includes exercises like squats, lunges, planks, and using resistance bands or weights, not only builds muscle and supports balance but has extraordinary correlations with lower disease risk and improved cognitive and physical functioning into older age.
“For decades as a cardiologist, I always emphasized aerobic exercise to patients,” the scientist explains in the Washington Post interview. “But I didn’t really accept the importance of strength training until I began researching this book. When I saw all the evidence, I became totally convinced. Now, I’m stronger than I’ve ever been in my life—and it’s just been terrific. I’ve got better balance and posture, too.” He began his strength training journey with the help of a personal trainer but has since transitioned to home workouts, prioritizing practical, no-frills routines that fit easily into daily life. The approach offers a crucial lesson for busy Thais juggling work and family responsibilities: You do not need a gym or expensive equipment, just commitment and consistency.
Another vital insight from this super ager science is that it is never too late to start improving one’s fitness. “This idea that you can’t build muscle or strength as you age is silly,” the researcher says. “No matter your age, you’re fully capable of getting stronger and fitter.” In the Thai context, this is a hopeful message for older adults who may already be facing physical decline or for families caring for elderly parents. By integrating balance exercises such as standing on one leg and lifestyle movement throughout the day, even the most sedentary individuals can set a trajectory towards better health.
Further, the social aspect of exercise is not to be underestimated. The scientist highlights the potency of combining movement with time in nature and the company of friends or family, given that increased isolation is linked with worse outcomes in aging. For Thais, integrating group activities such as community aerobics, yoga in public parks, or even traditional dance routines not only boosts motivation but brings critical social and mental health benefits. As research from Chulalongkorn University has shown, Thai older adults who remain socially active with neighbors, temples, or clubs enjoy significantly lower rates of depression and cognitive decline (NCBI).
Research findings suggest that adopting healthy behaviors—especially exercise—can extend the “healthspan,” or years lived free from major age-related diseases, by 7 to 10 years. This distinction is crucial: it is not just about living longer, but living better and with less need for medical intervention. Exercise plays a key preventive role against the primary threats to Thai elders, including heart disease, diabetes, stroke, and dementia, which are responsible for a growing share of health care costs and hardship (World Health Organization).
Interestingly, parallels can be drawn with traditional Thai lifestyles. Many rural Thais of previous generations naturally incorporated both endurance and strength-based movement into their daily routines—such as farming, walking, or Muay Thai training. Urbanization and modern sedentary living have eroded these habits, contributing to rising rates of obesity and non-communicable diseases. Reviving these time-honored movement patterns, whether through walking to the fresh market or home-based floor exercises, may offer a culturally resonant path to reclaiming robust old age.
Many health professionals at leading Thai hospitals now recommend a combination of aerobic, resistance, and balance training—ideally, 150 minutes per week of moderate-intensity activity, plus at least two sessions of strength training. Thai fitness centers, public parks, and even temples are increasingly offering structured programs tailored for older adults. A leading geriatrician at Siriraj Hospital notes, “We have seen firsthand the remarkable changes in older patients who start even gentle resistance exercises: improved balance, reduced falls, and better independence in daily life.”
Looking ahead, the growing body of longevity science is influencing national health policy. The Thai government’s Ministry of Public Health has launched the “Active Aging” campaign to promote physical activity among older adults, recognizing that movement is medicine. However, more work remains to ensure that all segments of society—including the rural poor and those in urban housing estates—have access to exercise resources and supportive environments (Thai Ministry of Public Health).
Thai society can also draw inspiration from multi-generation activities rooted in local culture. Group stretching routines during temple fairs, line dancing in city parks, or family outings to the mountains can foster both physical and social well-being. Schools and community centers increasingly host intergenerational exercise programs, passing on habits of active living to the next generation.
As new technology and medical advances emerge, the scientist’s research reminds us: no pill, genetic tweak, or AI-driven biomarker matches the powerful, proven effects of ordinary movement—done regularly and together with others—on how gracefully we age.
The call to action for Thai readers is simple and profound: Make exercise a daily routine, no matter your age, resources, or starting point. Begin with brisk walking or simple bodyweight exercises at home, gather friends or relatives for group activities, and mix in strength training at least twice a week. Focus on balance and flexibility, as well as endurance. Aim to build these practices into daily life, not just as a chore but as a joyful, social, and lifelong investment in health. Thailand’s path to an “aged society” need not be one of frailty and dependence but, with commitment to movement, can become a model for vibrant, connected, and healthy living into advanced age.
For further reading, see the original interview with the longevity scientist in the Washington Post, as well as related health policy documents from the Ministry of Public Health and research from Chulalongkorn University.