A major new study has revealed that adults looking to stave off high blood pressure—a key risk factor for heart disease—may need to do twice as much exercise as current global health guidelines suggest. While many Thais may believe the standard recommendation of 150 minutes per week is sufficient, findings published by researchers from the University of California, San Francisco and reported in the American Journal of Preventive Medicine underscore that five hours, or 300 minutes, of moderate activity weekly is the new target for effectively lowering hypertension risk (Earth.com).
The significance of this discovery reverberates across societies where stress, urbanization, and sedentary lifestyles are fuelling the silent rise of hypertension. In Thailand, where high blood pressure affects approximately one in four adults, the national health burden is immense, contributing to strokes, heart attacks, and kidney disease (WHO Thailand). The updated message for Thais: more movement is not just better—it may be essential for keeping blood pressure in check before complications emerge.
This pivotal study followed over 5,100 adults across major US cities for three decades, monitoring their physical activity habits alongside health markers like blood pressure. Participants who consistently engaged in at least five hours of moderate exercise each week—such as brisk walking, cycling, or swimming—developed considerably less hypertension later in life. Notably, the research also highlighted that individuals tend to decrease their activity levels as they move from early adulthood into middle age, a pattern which directly correlated with rising rates of high blood pressure (UC San Francisco). While these findings emerged from a US-based cohort, extensive international evidence supports their relevance in Asian populations, including Thailand, where lifestyle-related diseases are escalating amidst rapid urbanization (Inverse).
The new research comes at a time of heightened awareness about the dangers of hypertension—a “silent killer” often undiagnosed until it advances. High blood pressure, or hypertension, occurs when the force of blood pushing against artery walls stays elevated over time, eventually damaging blood vessels and vital organs. In this landmark study, researchers found every increase in sustained activity made a measurable difference: those surpassing the current minimum by double experienced significantly better outcomes, reducing the likelihood of high blood pressure by up to 20%.
Further, a comprehensive review of 435 clinical trials confirmed that consistent physical activity lowered systolic blood pressure (the top number in a blood pressure reading) on average by 3.5 mmHg in healthy adults, and even more—by 5.5 mmHg—in individuals already at risk due to other conditions like obesity or diabetes. According to UCSF’s expert in young adult medicine, moderate physical activity works by keeping blood vessels flexible and helping to balance hormones that control stress—a finding supported by Thai cardiologists who note similar mechanisms in local patients.
However, the study revealed worrying social disparities in exercise habits and hypertension, shaped by race, gender, and economic background. Physical activity levels dropped by age 40 for most participants, but the decline was sharper and more prolonged among Black adults, compounded by fewer resources, unsafe neighborhoods, and demanding working conditions. While the US and Thai contexts differ, parallel social obstacles have been identified in Thailand, especially among lower-income urban communities and in rural populations where access to recreational spaces is limited (Well+Good). For many Thais, juggling multiple jobs, household obligations, and limited transport options can push exercise down the daily priority list, despite its importance.
UCSF’s senior epidemiologist explained, “Teenagers and those in their early 20s may be physically active, but these patterns change with age. Life’s responsibilities—work, parenthood, and shifting priorities—often interfere with exercise, just as we see in Thailand, where social transitions and changing environments make physical activity harder to sustain in adulthood.”
Public health advocates, both in the US and Thailand, have long called for better education and support starting in childhood. Thai Ministry of Public Health policies emphasize active school programs and community fitness events, yet data shows that the transition from school to workforce leads to steep declines in physical activity, replicating the study’s central concern about waning exercise by midlife (Bangkok Post).
The cultural context for exercise is equally important. In Thailand, traditional forms of movement—Muay Thai, group aerobics in public parks, and temple walks during festivals—offer excellent moderate-intensity alternatives to gym-based fitness. However, the pace of modern life, encroachment of convenience culture, and increased digital screen time often crowd out these activities.
The research findings call on policymakers and healthcare providers to reframe messages around exercise. Rather than only aiming to meet the minimum recommendations (150 minutes), Thais should be encouraged to gradually work towards, and ideally sustain, at least 300 minutes of moderate aerobic activity weekly. This advice is echoed by Thai heart health experts, who recommend integrating movement into daily routines, such as walking to work, climbing stairs, gardening, or participating in community fitness events. Importantly, consistency, rather than intensity, was found to be key: sustained, moderate activity trumps short periods of vigorous but unsustainable workouts.
Looking ahead, if Thai society can shift towards these higher activity goals, the nation could see meaningful reductions in hypertension rates—an outcome with direct benefits for national disease burden, family well-being, and economic productivity. However, adapting environments to support this change is crucial. Urban planners should prioritize safe, walkable communities and green spaces, while employers can support workplace wellness programs. Schools and community groups should continue to promote lifelong physical activity, making it easy, enjoyable, and culturally relevant for all ages.
As the world faces a growing epidemic of non-communicable diseases, Thailand’s lesson from this research is timely: double the exercise, halve the risk. For those concerned about high blood pressure—whether due to family history, stressful jobs, or aging—the path to prevention lies in regular, sustained movement. Individuals can start with small steps, such as extending daily walks, using public transport, or organizing group activities with friends and family. For clinicians, updating clinical advice to reflect these new targets can empower patients to take more control over their cardiovascular health.
For Thai readers today, the call to action is clear: Aim for at least five hours of moderate exercise each week. Whether through traditional or modern means, every step counts towards a healthier heart and a longer life.
Sources: Earth.com, UC San Francisco, Inverse, Well+Good, Bangkok Post, WHO Thailand