A groundbreaking new study has found that simply increasing the pace of your daily walk could slow the aging process, potentially making your biological age up to 16 years younger. This discovery, based on the analysis of genetic data from hundreds of thousands of adults, has major implications for public health—especially in Thailand, where aging populations and lifestyle-related diseases pose mounting concerns.
Thai readers may be familiar with the old saying, “การไม่มีโรคเป็นลาภอันประเสริฐ” (To be free of disease is the greatest fortune). Now, research is providing a path to that good fortune—not through rare herbs or special diets, but by tweaking a common daily routine: walking. According to the latest findings by the University of Leicester’s National Institute for Health Research (NIHR) Leicester Biomedical Research Centre, brisk walkers—those moving at a faster pace regardless of total distance—enjoy significantly longer telomeres, the DNA caps that serve as a key marker for biological age and healthy cellular function (ScienceDaily).
More specifically, the researchers analyzed data from over 400,000 middle-aged UK Biobank participants. They found that individuals who habitually walked at a brisk pace, as opposed to a slow stroll, had substantially longer telomeres. This difference in telomere length—considered a marker of a “younger” biological age—could equate to a difference of up to 16 years by midlife (Inc.com via MSN, Business Insider). Brisk walking was considered walking at a pace of at least 4-5 km/h or more—essentially, the brisk but sustainable pace that leaves you breathing faster but still able to hold a conversation.
The key factor appears to be the intensity—or pace—of walking, rather than just the duration. According to University of Leicester researchers, activity intensity plays an outsized role in telomere protection. Dr Paddy Dempsey, the study’s lead author, explained: “This research uses genetic data to provide stronger evidence for a causal link between faster walking pace and longer telomere length… Activity intensity may play an important role in optimising interventions. For example, in addition to increasing overall walking, those who are able could aim to increase the number of steps completed in a given time (e.g. by walking faster to the bus stop)” (ScienceDaily).
Professor Tom Yates, another senior author, reinforced how brisk walking shapes health in powerful ways: “Whilst we have previously shown that walking pace is a very strong predictor of health status, we have not been able to confirm that adopting a brisk walking pace actually causes better health. In this study we used information contained in people’s genetic profile to show that a faster walking pace is indeed likely to lead to a younger biological age as measured by telomeres.”
Telomeres function much like the plastic tips at the end of shoelaces, preventing chromosomal “fraying.” Each time a cell divides, telomeres gradually shorten; over a lifetime, their length can signal one’s risk for age-related illness, frailty, and chronic disease (ScienceDaily). When telomeres become critically short, the cell can no longer divide and becomes what scientists call “senescent,” contributing to the aging process and related health problems.
The actionability of this research couldn’t be clearer or more relevant for Thais. With Thailand’s “super-aged society” status looming—by 2035, over 20% of the population is expected to be older than 65 (UNFPA Thailand)—low-cost, accessible interventions are urgently needed. Cardiovascular disease, diabetes, and hypertension remain leading causes of premature illness and death, and low physical activity is a key contributor (World Bank Thailand Aging Report).
Current Thai public health guidelines already recommend 150 minutes of moderate-intensity activity each week—roughly 30 minutes a day, five days a week. Brisk walking is the most accessible way for most people to meet this target, especially in urban settings like Bangkok where safe and pleasant walking routes can be found in public parks such as Lumpini Park, Suan Rot Fai, or along pedestrian-friendly riverside paths. Even in crowded cities, incorporating more brisk movement by walking part of the commute or taking stairs instead of escalators and elevators can make a measurable difference.
Yet, this study is unique because it underscores the “how fast” point, not just the “how much.” Many Thais accumulate a high step count through everyday activities, markets, and temple fairs, but might reap greater health benefits by consciously picking up the pace during their walks. Public health educators could take a cue from this research, designing campaigns around “เดินเร็ววันละนิด ชีวิตสดใส” (“A little brisk walking each day keeps the years away”).
It is also notable that the findings remain significant even after accounting for participants’ total physical activity and other lifestyle factors—suggesting that picking up your speed has direct biological effects, separate from your overall activity level.
Recent PubMed research builds on the Leicester study. For example, a 2024 UK Biobank publication found that faster walking pace delays the time between onset of noncommunicable diseases and death, while another study found links between brisk walking, reduced risk of microvascular complications among those with type 2 diabetes, and lower overall diabetes incidence (PubMed 2024 cohort studies). These reinforce the multiple benefits of brisk walking, especially in a country where diabetes and its complications stretch across urban and rural areas.
For the elderly, brisk walking remains feasible and safe when adjusted for personal fitness and medical limitations. Thai geriatric specialists, especially those in public hospitals and community health centers, increasingly incorporate brisk walking into rehabilitation and active-aging programs, citing it as “medicine without a prescription.” This is especially relevant as traditional Thai culture values “เดินจงกรม” (walking meditation)—modernizing this practice with a brisk pace could synergize both spiritual and physical health.
On a national scale, the potential impact is profound. Health policymakers may wish to invest in better walkable infrastructure; cities with wider sidewalks, shade, and safe crossings make brisk walking not just possible but pleasant. Thailand’s ongoing “Healthy Street” urban initiatives, seen on Ratchadamnoen Klang and pilot districts in Chiang Mai, are promising models. Equally, universities and schools can encourage brisk walking breaks between classes, and employers might design “active” workday routines.
Notably, for those already physically active, the message is not to add hours of training but to get the most from their time. Ten minutes of brisk walking, even once per day, confers measurable benefit; more is even better, but it’s the intensity and consistency that matter more than duration alone (Stylist). There is no need for gym memberships or costly interventions—just a pair of comfortable shoes and a conscious effort to move a little quicker.
Critically, while the findings are robust and supported by large genetic studies, experts caution that results do not mean slow walkers are doomed to age prematurely. Some may have chronic conditions or mobility limitations restricting their pace. For these individuals, any increase in daily movement remains valuable, and working with a Thai rehabilitation specialist can ensure safety.
Looking ahead, further research may explore how brisk walking interacts with other lifestyle interventions—nutritious Thai diets, social engagement at the ตลาด (market) or วัด (temple), and mindfulness practices. More locally focused research, perhaps at leading Thai medical universities, could adapt these findings for rural settings, where “เดินวัดรอบนา” (walking around the rice field temple) is part of daily life, or for urbanites dealing with air pollution and heatwaves.
For Thai readers aiming for practical steps, the message is clear: Next time you head out—whether for errands, temple visits, or a stroll in the park—try to pick up the pace for at least ten minutes. Teach family and friends the benefits of brisk movement and encourage community challenges. Local health clinics and schools could run monthly brisk walking events or competitions, perhaps framed by traditional wisdom like “ขยันเดิน สุขภาพดี อายุยืน” (“Walk diligently; be healthy and live long”).
In summary, modern science is reaffirming the wisdom of active living, with brisk walking now proven to help slow the cellular clock. For Thailand, where population aging and lifestyle diseases are top policy concerns, this simple lifestyle tweak could be a game changer—no gym required. So lace up your shoes and take those quicker steps; your body, mind, and future self will thank you.
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