A major new study suggests Thais may need to aim for more than the standard 150 minutes of weekly activity. Researchers from the University of California, San Francisco, reporting in the American Journal of Preventive Medicine, found that 300 minutes (five hours) of moderate activity weekly could more effectively cut hypertension risk.
Hypertension remains a growing concern in Thailand, where about one in four adults are affected. The condition contributes to strokes, heart attacks, kidney disease, and other health problems. The new guidance comes as stress, urban living, and sedentary work patterns push up blood pressure levels. Public health experts say increasing daily movement is essential to prevent complications later in life.
The study followed more than 5,100 adults in major U.S. cities over three decades, tracking exercise habits and health markers. Those who sustained at least five hours of moderate activity weekly—think brisk walking, cycling, or swimming—developed significantly less hypertension over time. The research also noted a tendency for people to reduce activity as they move from young adulthood into midlife, a pattern linked to rising blood pressure. While the study was conducted in the United States, Thai doctors say its lessons translate to local populations facing similar urbanization and lifestyle shifts.
Hypertension often goes undetected until it has progressed. The study found that increases in sustained activity correlate with better blood pressure outcomes. Surpassing the minimum by doubling activity levels lowered hypertension risk by as much as 20 percent. In a broader review of 435 clinical trials, consistent physical activity lowered systolic blood pressure by about 3.5 mmHg in healthy adults and up to 5.5 mmHg for those with obesity, diabetes, or other risk factors. Thai cardiologists note that regular, moderate activity helps keep blood vessels flexible and supports balance in stress-related hormones.
Yet, disparities in exercise habits persist. Research shows activity declines accelerate after age 40, with sharper drops among lower-income groups and communities facing safety and access barriers. In Thailand, urban and rural groups face similar challenges, including limited safe spaces for recreation and competing time demands. Public health advocates in both countries emphasize early education and ongoing support to keep people active as they age. Thai health officials promote school-based activity programs and community fitness events, but data shows that many people reduce activity after leaving school.
Culturally, Thailand offers several approachable ways to meet higher activity targets. Muay Thai training, group aerobics in parks, and temple-oriented walks during festivals provide moderate-intensity options beyond gym workouts. Modern life, however, often crowds out these practices with long work hours and screen time. Policymakers and healthcare providers are urged to promote practical, everyday movement—such as walking or cycling to work, taking stairs, gardening, and participating in community events—rather than focusing only on high-intensity routines.
The message for Thai readers is clear: aim for about 300 minutes of moderate activity each week, sustained over time. Consistency matters more than sporadic bursts of effort. Everyday changes—like choosing active transport, shortening screen time, and organizing group activities—can help make this target attainable. Urban planners and employers can support this shift by creating walkable neighborhoods, safe public spaces, and workplace wellness programs. Schools and community groups should keep promoting lifelong activity that fits Thai culture and daily life.
If Thailand embraces these higher activity goals, hypertension rates could drop, improving quality of life, family well-being, and economic productivity. The path begins with small, practical steps and continued commitment from individuals, families, and communities. For clinicians, updating guidance to reflect the new target can empower patients to take control of their cardiovascular health.
In short, double the exercise to halve the risk: five hours of moderate activity weekly could be a transformative, culturally resonant way to protect hearts across Thailand.