A renowned cardiologist and expert in longevity, now aged 70, has revealed that adding strength training to his routine transformed his health, making him fitter than ever—even compared to decades earlier. Sharing insights with TODAY.com, the cardiologist, an authority in cardiovascular medicine and aging research, admits that a lifetime focused purely on aerobic exercises like running and cycling left a critical gap in his regimen: neglecting resistance training. This realization prompted a fundamental shift. Now, after a year of consistently engaging in at least an hour of strength training three times a week, or shorter sessions more frequently, he credits resistance work with boosting his strength and fitness well beyond what aerobic activity alone ever achieved. “If I’m going to be old, I’d rather be strong and old,” he remarked, encapsulating a philosophy with deep resonance for Thailand’s fast-aging society (today.com).
The significance of this revelation ripples far beyond individual achievement, carrying new urgency in a country where over 20% of the population is aged 60 or older—a number set to grow rapidly in the coming decades (UN World Population Ageing). Thailand, like many Asian nations, is confronting the “silver tsunami,” a demographic shift portending increased chronic disease, frailty, and healthcare costs. Exercise has long been championed in Thai public health campaigns, but the specific importance of strength training for elders often gets overshadowed by a focus on walking, dancing, or other aerobic activities promoted in community programs (Thai Health Promotion Foundation).
Current research underlines why the cardiologist’s advice matters. Sarcopenia—the age-related decline in muscle mass and function—begins accelerating after age 50, raising risks of falls, injuries, metabolic disorders, and loss of independence (Wikipedia: Strength Training). Resistance training not only counteracts this muscle loss but also improves bone density, mobility, balance, and even cognitive function (Medical News Today; Noozhawk). A 2022 meta-analysis cited in the Today.com article found that regular resistance work significantly lowers all-cause mortality in older adults, confirming what many fitness professionals and geriatric medicine specialists now advocate globally.
Yet, the reality is sobering: only 25% of American adults meet recommended guidelines for strength training (twice weekly), and Thai statistics are even bleaker. According to a study conducted in Thailand’s Second Regional Health Office zone, physical activity among community-dwelling elderly remains worryingly low, even with public health initiatives aimed at older persons (Naresuan University Study). Factors hampering participation include lack of awareness, insufficient facilities or trainers, and a prevailing misconception that resistance training is unsafe or unnatural for elders.
Expert voices reinforce the message. The cardiologist—backed by findings in peer-reviewed studies—notes that it is never too late to start: “Beginners can start with bodyweight exercises, which require no equipment or gym membership.” Squats, lunges, push-ups, sit-ups, wall-sits, and planks can all serve as powerful entry points, building confidence and foundational strength. Over time, light dumbbells (starting from 2 to 5kg) can be incorporated into routines designed to engage major muscles across the upper and lower body as well as the core. Peer-reviewed research, such as a 2025 systematic review and meta-analysis published in a leading journal, shows measurable gains in muscle mass, physical function, and reduction in sarcopenic obesity among older women who took up resistance training (PubMed study).
For Thais, applying this advice is both culturally and practically feasible. Community centers and public health clinics, long known for their group aerobic exercise programs, are beginning to integrate resistance routines—using inexpensive tools like rubber bands or household items. Indeed, a 2023 training in Nakhon Chai Si district, Nakhon Pathom, added resistance band workouts to their curriculum for elders, alongside Thai herb workshops and health education, underscoring an emerging holistic approach (IPSR Mahidol University). The trainers emphasized exercise as a vital shield against chronic non-communicable diseases, falls, and even cognitive decline. This mirrors the expansion of evidence-based “Active Senior” programs designed to promote physical, mental, and social resilience as outlined by Thailand’s Ministry of Public Health and the Thai Geriatric Society.
Culturally, strength-building activities align with traditional forms of movement long part of Thai society, from farmers hoisting heavy baskets to temple festivals where elders participate in games requiring physical effort. Yet, the modern era’s sedentary lifestyle and urbanization threaten this legacy—making it more vital than ever to reframe strength training as an integral, safe, and even joyful part of elder life.
Looking ahead, Thailand is poised at a crossroads. Western countries grapple with similar demographic shifts and health challenges, but Thai society can leverage its strong family bonds, community organization, and Buddhist principles valuing longevity and active aging. International studies now increasingly recommend resistance training as not just an adjunct, but a core pillar of healthy longevity (WHO Guidelines). Adapting this in a local context may require new policy incentives, more accessible community trainers, and public education to dispel myths about age, strength, and risk.
For every Thai reader—whether you are an elder, caregiver, health professional, or simply thinking ahead—the message is clear and actionable: add resistance training to your weekly routine. If you have no gym, begin with bodyweight exercises in your home or join community classes; use household objects or resistance bands, and work progressively. Health experts remind: “It’s never too late to start. Every action strengthens your resilience, balance, and independence.” For families, encourage older relatives to move together, and ask local health officers about senior-friendly programs. Policy makers and temple leaders can champion inclusive exercise spaces and events. The collective effort, drawing both from the latest science and Thai traditions, will ensure that the path to a longer life is also a stronger one.