A growing body of research points to a simple yet powerful tool for healthy, resilient brains: regular exercise. A recent Lancet article on neuroprotective mechanisms of exercise highlights the scientific consensus that physical activity protects the ageing brain and can slow cognitive decline. This finding is particularly timely for Thailand, where the population is rapidly ageing and dementia risk rises.
Thailand is entering a “super-aged” era. By 2031, more than 28% of Thais are expected to be over 60. With cognitive impairment and Alzheimer’s disease on the rise, affordable, accessible strategies to protect brain health are urgently needed. Evidence now suggests that regular moderate-to-vigorous aerobic activity could be among the most effective and equitable interventions.
Across studies, regular aerobic exercise—such as brisk walking, swimming, or cycling—can increase the size of key brain regions like the hippocampus, improve blood flow, and help clear harmful proteins associated with neurodegenerative diseases. Benefits extend beyond disease prevention to improved attention, memory, and processing speed, even into the seventh decade of life. The Lancet researchers describe several neuroprotective mechanisms, including reduced inflammation, better glucose metabolism, and higher levels of growth factors like brain-derived neurotrophic factor (BDNF), all contributing to preserved brain structure and function. Research synthesis from leading journals shows these effects are robust and reproducible.
Experts emphasise that you don’t need to run marathons to protect your brain. Even around 150 minutes of moderate activity per week, aligned with WHO recommendations, can yield meaningful gains. Consistency and enjoyment matter more than intensity for most older adults.
For Thailand, the implications are concrete. Local surveys indicate only about one-third of Thai seniors regularly exercise, with obstacles such as crowded urban spaces, social isolation, and limited access to suitable facilities. However, Thailand also has strong cultural assets to mobilise: community-based group exercise, traditional dance, and park activities can promote activity among older adults. Community initiatives like “60+ Exercise in the Park” and other local programs are critical, particularly as research suggests the greatest neuroprotective effects come from social and cognitively engaging activities. Group Thai traditional dance, outdoor Tai Chi, and volunteer-led park gatherings fit these criteria well.
Researchers note that not all activities are equally beneficial. Aerobic and resistance training show the strongest benefits, and “dual-task” exercises that engage the mind (for example, dancing that requires memory and coordination) provide additional cognitive reserve. Southeast Asian studies have begun adapting global findings to local contexts, incorporating Thai traditional dance, Muay Thai shadow-boxing routines, and walking meditation into multimodal brain-training programs with encouraging results from institutions across the region.
Many Thais already lead active lives rooted in farming, temple activities, and community life. Urbanization and digital entertainment have reduced daily movement, especially among younger generations. The Lancet findings thus offer both a scientific imperative and a cultural invitation: reconnect with time-honoured physical practices to support brain health.
Policy makers expect exercise to play a larger role in Thailand’s dementia prevention strategy. The Ministry of Public Health is promoting age-friendly initiatives and integrating physical activity into primary care and elder services. Local authorities are encouraged to repurpose parks, expand safe walking paths, and foster intergenerational activity programs that blend Thai games with modern movement.
For readers, the take-home message is clear: weave movement into daily life, lean on Thai social networks for support, and remember brain health thrives when the heart is active, the senses are engaged, and the community is involved. Join morning group exercises in local parks, participate in traditional dances at community centers, or simply take a daily walk with friends. Every step contributes to a sharper, healthier future.
If you want senior-friendly guidelines, many hospitals and provincial health units offer practical resources. Community health programs and national guidelines provide age-appropriate activity recommendations. Data from Thailand’s health authorities and international organisations emphasise the same core principle: movement is a practical, powerful tool for lifelong cognitive vitality.