For Thais aged 60 and above, powerful new research indicates that one of the most effective ways to boost strength, balance and heart health does not require fancy fitness centers or expensive equipment — it may be as simple as climbing stairs every day. While walking and swimming are classic choices, recent scientific studies highlighted in a widely-read article by Tom’s Guide and supported by global research, are putting stair climbing in the spotlight as a low-cost, accessible exercise that can help older adults stay steady, strong, and independent well into their later years.
As Thai society continues to age — with over 18% of its population now considered elderly, according to the National Statistical Office — the question of how to maintain physical independence and prevent falls has never been more urgent. Functional decline in muscle strength and balance are leading risk factors for injuries and reduced quality of life among older adults, both in Thailand and worldwide. While many seniors enjoy daily walks at local parks or temples, and some turn to pool swimming clubs, new findings suggest another everyday activity deserves recognition: stair climbing.
Several recently published studies shed light on why stair climbing stands out for the over-60s. In a 2025 paper in the Journal of Strength and Conditioning Research, scientists compared two groups of adults over 70: one following traditional resistance training, and the other incorporating daily stair climbing. Both groups experienced meaningful upgrades in lower-body strength and improvements in daily tasks such as getting up from a chair or walking. However, the stair climbers excelled in specific mobility tests involving stairs, indicating that this simple habit developed very practical, functional abilities required for daily Thai life — from climbing into a songthaew to accessing overpasses and elevated footpaths in busy Bangkok neighbourhoods (Tom’s Guide, Journal of Strength and Conditioning Research).
Expert perspectives underline why these findings matter. “Stair climbing is a remarkably efficient way to combine cardiovascular exercise with muscle strengthening and balance training, all using one’s body weight,” says a professor of geriatric exercise science at a leading Thai university. “It is scalable for all fitness levels, and can be safely performed at home, in a condo, at temples, or even on mall escalators set to ‘stairs’ mode.” These sentiments are echoed in international studies: Research published in the British Journal of Sports Medicine observed that as little as four to five minutes of daily stair climbing in women was associated with better heart health and a longer life (Health.com, Today.com, AOL).
Climbing stairs is far from just a cardio workout. Each step works the gluteal, quadriceps, and calf muscles, which are crucial for stabilizing joints and preventing slips or falls. Importantly for Thais, stair climbing also fosters proprioception — the body’s sense of balance and spatial awareness — which becomes increasingly vital for navigating uneven sidewalks, wet market steps, and raised entrances commonly found throughout Thai towns. In fact, a systematic review published in 2025 highlights that exercise interventions, including stair climbing, are effective in both sarcopenic (muscle-wasting) and non-sarcopenic older adults, improving overall muscle function and balance (PMID: 38544291).
With falls being a leading cause of injury deaths among older Thais, the ability of stair climbing to enhance both strength and balance makes it an even more appealing daily habit. Research from the BBC’s Future health section points out that older people who regularly take the stairs improve their confidence and stability, reducing fear and risk of falling (BBC Future). And a large population study from AARP revealed a 39% lower risk of death from heart disease and 24% lower risk of all-cause mortality among people who frequently climb stairs (AARP).
Adapting these trends to the Thai context is not only practical, it’s rooted in everyday reality. Bangkok’s urban landscape, like many Thai cities, is built on multiple levels: markets, shopping malls, overpasses, skywalks, BTS and MRT stations. Even rural homes in the North or Northeast often have raised floors with stair access to avoid flooding. Temple grounds, a central gathering space for older Thais, usually offer safe, wide steps—making them ideal environments for stair-based exercise routines without new infrastructure costs.
To incorporate stair climbing into daily routines, health experts recommend starting with “stair circuits” — climbing up and down a small flight for two to five minutes at a steady, comfortable pace. “Wear supportive footwear, use handrails as needed, and focus on slow, controlled movements rather than speed,” advises a geriatric physiotherapist at a hospital in Bangkok. Those who feel confident can push for more flights, or increase their pace for added cardiovascular benefits. Even those with knee pain can benefit: short stair sessions can be scaled and spaced throughout the day, and in some studies, stair climbing even helped alleviate joint discomfort when performed mindfully (PMC article).
Older adults who already enjoy brisk walks, aquatic exercise, or group aerobics can view stair climbing as a complementary practice, not necessarily a replacement. However, for those who face barriers in accessing gyms or pools — due to COVID-19 closures, cost, or mobility issues — stair climbing is more accessible and less dependent on weather or transportation.
Thai social norms and family dynamics may also provide natural opportunities for stair-based movement. In many extended family households, older adults help with daily chores such as carrying laundry or food between floors, unconsciously reaping the benefits of this functional movement. Health campaigns by the Ministry of Public Health and Bangkok’s Urban Wellbeing Department might consider leveraging these cultural practices, encouraging “take the stairs” challenges during Songkran or community events.
The risks associated with stair climbing are minimal when practiced carefully. However, those with unstable balance, severe osteoarthritis, or advanced heart disease are strongly advised to consult their physicians before beginning any new routine. Using handrails, choosing stairs with non-slip surfaces, and starting with low volumes are crucial safety measures.
Given Thailand’s rapidly aging population, embracing stair climbing could have broad systemic impacts — from lowering burdens on the healthcare system by reducing falls, to maintaining seniors’ ability to continue their roles in temple life, local businesses, and family activities. While further research is ongoing — for instance, comparing stair climbing’s effects against new technology-based programs or in diverse rural and urban environments — early findings are very promising. Notably, short bouts of stair climbing have even been shown to improve markers of brain health, including memory and attention, in both Western and Asian populations (BBC Future).
Practical recommendations for Thai readers begin with a simple shift in daily habits: whenever possible, choose the stairs over escalators or elevators in shopping centers, hospitals, markets, and government buildings; build stair climbing into daily chores at home or around the community; and encourage loved ones to join for shared motivation. For villages or condos lacking safe stairs, local authorities can organize “stair movement clubs” at temples, schools, or district offices where participants climb together under supervision. For smartphone-savvy seniors, fitness trackers can gamify progress and help set weekly goals.
In summary, stair climbing is emerging as perhaps the most straightforward, evidence-based way for older Thais to safeguard strength, balance, and heart health—no matter one’s schedule, resources, or location. As Thailand journeys into a “super-aged” society, looking to the stairs may prove to be one of the most powerful steps citizens, communities, and policymakers can take together.
Sources: Tom’s Guide, Journal of Strength and Conditioning Research, Health.com, AOL, BBC Future, AARP, PMC Article