A newly emerging walking method known as the “5-4-5 walking technique” is gaining popularity for its ability to simultaneously energise both body and mind. The technique, recently highlighted by a fitness writer at Tom’s Guide in a first-person account, injects interval-style variety into daily walks and promises notable health benefits. As everyday Thais seek affordable and accessible ways to improve physical and mental wellbeing, could this innovative approach offer a new model for nationwide fitness?
The essence of the 5-4-5 walking technique is simple yet dynamic: after warming up, start with a five-minute jog or run, slow to a four-minute relaxed recovery walk, then speed up to a five-minute brisk walk. Repeat the 14-minute circuit for as long as desired—twice for a 28-minute workout, or three times for a 45-minute session (Tom’s Guide). The method is designed to alternate between high, low, and moderate intensities, raising and lowering the heart rate in a way that mimics HIIT (High-Intensity Interval Training)—without the harsh impact of nonstop running.
The significance for Thai readers lies in the technique’s accessibility. Walking remains one of the most universally available forms of exercise: it’s free, requires no special equipment beyond a comfortable pair of trainers, and can be practised almost anywhere—be it in Bangkok’s urban parks, upcountry sois, or along the scenic promenades of Chiang Mai or Chonburi. In a culture where busy work schedules, traffic congestion, and rising living costs can all deter gym membership or high-cost exercise classes, a flexible programme that fits into a lunch break or evening stroll could help bridge the gap in physical activity often found in urban Thai lifestyles (Bangkok Post).
How does the 5-4-5 method work its magic? By shifting pace between jogging, leisurely walking, and brisk walking, practitioners experience several scientifically-recognised health benefits. Raising the heart rate through short bursts of running can increase calorie burn and metabolic activity compared to steady-state walking. The moderate intervals allow for cardiovascular conditioning, and the built-in recovery periods help minimise joint strain and prevent overexertion—a crucial factor for older adults or those returning from illness or injury (Mayo Clinic). According to a recent PubMed review, interval walking interventions in older adults are associated with significant improvements in aerobic capacity, glucose metabolism, and mental health, as well as lower injury risk than running (PubMed).
The personal account from the Tom’s Guide tester underscores several practical advantages for ordinary people. The structured yet adaptable intervals made daily walks feel less monotonous and more engaging, turning routine strolls into active recovery on days when the writer was under the weather. Using a smartwatch or even a simple mobile timer proved effective for setting the intervals—tools readily available among urban Thai populations. Importantly, the method was gentle enough to accommodate the writer’s postpartum recovery and minor illness, while remaining challenging for fitness enthusiasts seeking new routines. “I found myself breathing in for four, and slowly exhaling, almost like I was in a yoga class, and made an effort to look at my surroundings, rather than watch the seconds go by on my watch,” the author observed, highlighting the mindfulness and mood uplift that came with the session (Tom’s Guide).
“But is it safe for everyone?” Research and expert consensus agree that, because the running portions are short and participants return to walking frequently, the risk of joint stress or overuse injuries is low—lower than in continuous jogging programmes. Those with chronic health conditions, recent injuries, or mobility limitations, however, should consult with a healthcare provider before attempting new exercise regimes (Harvard Health Publishing). In Thailand, where rates of knee osteoarthritis and diabetes are rising, this built-in flexibility and lower impact could appeal to a broad demographic, including the elderly and those new to fitness (Thai Ministry of Public Health).
Data from the World Health Organization confirms that regular walking—especially when combined with even mild intensity increases—reduces the risk of cardiovascular disease, helps manage weight, and can significantly improve symptoms of depression and anxiety (WHO). For a society under increasing mental health stress, with rates of anxiety and burnout rising among students and the working population, the routine of a mindful, varied walking session provides not just a physical boost, but an antidote to daily pressures.
Locally, parks such as Bangkok’s Benjakitti Park and Chiang Mai’s Suan Buak Haad are already hubs for walk-and-talk activity, while the riverside routes of Khon Kaen or Hat Yai offer pleasant walking paths. Adopting the 5-4-5 rhythm—modifying pace between temple bells or along scenic canals—could easily be woven into the fabric of Thai daily life. Local public health trainers, poliklinics, and even school physical education programmes might consider integrating the 5-4-5 model as a way to encourage more vigorous yet manageable activity.
From a cultural perspective, the blending of focused activity (the running/jogging and brisk walking intervals) and moments of relaxed observation (the recovery walk) aligns well with Thai philosophical traditions valuing harmony and mindfulness. The practice can be adapted for all ages, and even for family groups—much like the communal aerobics or “wake-up” dance routines historically popular in municipal parks across the country.
What might lie ahead for the 5-4-5 walking technique? As more Thais seek balance between sedentary work and an active lifestyle, interval training approaches that require minimal equipment will likely increase in appeal. Future studies may further clarify the optimal ratio of high-to-low intensity intervals, or adapt the structure for specific populations such as schoolchildren or older adults. Walkability campaigns in urban planning—long a concern in gridlocked Thai cities—could incorporate interval walking “stations” or signage in public parks, encouraging the public to try out the technique.
For Thais interested in adopting the 5-4-5 walking method, experts recommend starting slow: set a timer on your phone, wear supportive shoes, and choose a safe route—whether in a city park, a quiet temple compound, or a shaded soi. Invite friends, family, or neighbours, and turn the session into a social event, supporting both community bonds and individual health.
In summary, the 5-4-5 walking technique offers a versatile, evidence-backed way for Thais of all ages to break up daily routine, enhance physical fitness, and sustain psychological wellbeing. As Bangkok and other urban centres search for cost-effective ways to support public health, embracing innovative and culturally resonant fitness routines such as this could transform walking from an everyday necessity into a powerful tool for national wellbeing.
Sources: Tom’s Guide, Mayo Clinic, PubMed, Bangkok Post, WHO, Harvard Health Publishing, Thai Ministry of Public Health