In a fast-paced world where many Thais grapple with juggling work, studies, and family responsibilities, the idea that just 10 minutes of walking can profoundly reset the brain may sound too good to be true. Yet, leading neuroscientific research confirms that even short bursts of physical movement can unleash a cascade of brain-boosting chemicals and transform mental wellbeing, memory, and focus, according to a recent interview with a prominent neuroscientist published by Big Think.
The research, highlighted by the expert’s insights, brings renewed attention to the universal, accessible benefit of walking—even in a country like Thailand, where urban densities and intense heat often deter outdoor exercise. The neuroscientist explains that movement and brain function are synergistically connected; every time we move, our bodies flood our brains with a “bubble bath” of beneficial neurochemicals including dopamine, serotonin, noradrenaline, and endorphins. The effects? Immediate reductions in anxiety and depression, alongside sharper focus, improved mood, and better memory function.
The science underlying these claims is robust. Numerous studies have demonstrated that physical activity increases the levels of mood-related neurotransmitters in the brain within minutes, not hours, of starting PubMed - Effects of Acute Exercise on Mood. For Thais seeking relief from stress or anxiety, this means that a lunch break stroll in Lumphini Park or a brisk walk to a nearby BTS station could have near-instant mental health benefits.
But the story gets even more compelling when we examine the long-term impacts. According to the neuroscientist, over time, the growth factors released by exercise help stimulate the hippocampus—one of the few regions in the adult brain capable of generating new neurons. Why does this matter? The hippocampus is crucial for forming and retaining long-term memories, and it is highly susceptible to age-related decline. Regular physical activity, even at modest levels, can make this brain structure more resilient against dementia and memory loss, problems that are increasingly relevant in Thailand’s rapidly aging society (UN Thailand Population Projections).
At the same time, exercise seems to fortify the prefrontal cortex, responsible for attention and decision-making. While this part of the brain doesn’t grow new neurons as readily, its “wiring” improves, meaning it functions more efficiently over time. Notably, some elite athletes may develop exceptionally robust prefrontal cortex connections thanks to years of repeated movement and high cognitive engagement—yet everyone, including ordinary Thai office workers, can benefit from more modest routines.
The science also clarifies why the so-called “runner’s high” is not exclusive to runners. The feel-good neurochemicals typically associated with intense endurance sports are available to anyone after just a single short walk—without spandex, fancy shoes, or heavy equipment. This makes the practice highly accessible for Thais of all ages and abilities, from students in Bangkok to retirees in Chiang Mai.
Interviews with scientific leaders worldwide echo these findings. For example, a team of researchers at Germany’s University of Regensburg found that a single 10-minute walk could boost cognitive performance and creative thinking, results that have been repeated globally (Journal of Experimental Psychology). Experts from the World Health Organization recommend at least 150 minutes of moderate exercise per week to maintain physical and mental health, but these benefits begin accumulating much sooner.
Bringing these principles home to Thailand, the implications are significant amid changing lifestyles and growing mental health challenges. According to a recent survey by the Thai Department of Mental Health, rates of depression and anxiety are rising, particularly among youth and working-age adults. With screen time at record highs and physical activity rates lagging—especially in dense city environments—the need for practical, science-based solutions is urgent.
Culturally, Thais have a rich history of community-based movement, from traditional dances to group exercise in parks. The neuroscientist draws attention to the importance of joyful, social movement, citing experiences with group classes that combine exercise and positive verbal affirmations. Activities like intenSati, a group workout blending aerobic moves with spoken positivity, exemplify how layered benefits arise when movement and mindset are actively paired. While intenSati may not yet be widely practiced in Thailand, local equivalents such as morning aerobics at public parks, or traditional Thai dance classes, may offer similar “brain bubble baths.”
Experts further recommend starting with activities that are enjoyable and familiar. For some, it could be walking around a favourite market; for others, gardening or even lively house cleaning with music, reminiscent of scenes from Thai cinema and variety shows. What matters most, the neuroscientist stresses, is to begin with small, achievable steps and to build consistency. This advice is particularly relevant for those hesitant to adopt new routines or for elders unaccustomed to “formal” exercise environments.
The flexibility of walking and similar low-impact movements has added value in the Thai context. Urban dwellers avoiding midday heat can walk indoors at malls or take evening strolls when temperatures subside. The neuroscientist notes that the best time to exercise is “anytime you can fit it in,” dismissing concerns over optimal scheduling as less important than regularity. Still, those seeking peak cognitive benefits might experiment with morning movement, citing personal experience shifting workouts to early hours for a longer-lasting focus at work.
There are caveats. Late-night exercise, while physiologically beneficial, may disrupt sleep, particularly if it involves strenuous activity that elevates adrenaline and cortisol. In Thailand, where daytime heat can be intense, individuals are encouraged to balance timing with personal energy rhythms and practical constraints—perhaps by journaling their energy patterns to identify the optimal window for movement.
The research also highlights the unique motivational challenges of sustaining regular exercise. The neuroscientist admits, “Motivation is key”—and suggests that finding joy in movement, social support, and ongoing self-experimentation are essential for lasting habit formation. Evidence from both Western and Asian studies support this, demonstrating that people stick to exercise routines best when they are enjoyable, varied, and social (Asia-Pacific Physical Activity Guidelines). This may explain the popularity in Thailand of group sports, social cycling clubs, and even gamified step-counting challenges.
Historical and cultural perspective deepens Thai relevance. Traditional Thai medicine has long acknowledged the mind-body connection, with ancient practices such as Nuad Thai (traditional Thai massage) emphasizing the role of movement and energy flow in physical and mental health (UNESCO: Nuad Thai). Today, scientific advances validate and modernise these beliefs, framing them in terms of neurochemistry and brain structure rather than spiritual energy.
Looking ahead, the potential impact of widespread adoption is substantial. As Thailand advances toward an aging society, regular walking and movement could support cognitive maintenance, lower national healthcare costs, and improve quality of life for millions. Impressively, the neuroscientist’s own motivation for early-morning workouts is to “make my hippocampus as big and fat and fluffy as I can, so that even if I get dementia, it’s going to take longer for that dementia to have an effect on my memory.”
The message for Thai readers is clear: you do not have to overhaul your life to nurture your mind. Instead, embrace small, regular increments of joyful movement—whether it is a loop around the block, a stroll through a night market, or energetic house cleaning with family. Try different approaches, experiment with timing, and recruit friends to join. By transforming daily movement into a non-negotiable act of self-care, Thais everywhere can give themselves a daily “brain bubble bath”—no marathon, fancy gear, or specialist gym required.
For more on the science and strategies behind movement and mental wellbeing, readers may explore resources from Thailand’s Ministry of Public Health (moph.go.th), WHO campaigns on physical activity (who.int), and the original interview with neuroscience expert on Big Think.