A new study has revealed that simply moving more during everyday activities—even for just a few minutes at a time—can dramatically lower the risk of heart disease, breathing fresh energy into the global struggle against cardiovascular disease. This finding, which has immediate and practical significance for millions in Thailand and worldwide, may reshape public health recommendations about physical activity and highlight the hidden power of daily routines.
Cardiovascular disease remains the leading cause of death worldwide, including in Thailand, where rising rates of sedentary lifestyles are driving increased incidence of heart attacks, strokes, and related complications. While health experts have long stressed the importance of structured exercise such as jogging, gym workouts, or group sports, the latest research underscores that many Thais—especially those with busy lives, limited access to fitness facilities, or cultural barriers to regular leisure exercise—can still dramatically cut their heart disease risk through what scientists call “incidental physical activity” (IPA) (goodhousekeeping.com).
In this large-scale study, researchers followed over 24,000 adults aged 40 to 79 who considered themselves “non-exercisers” and were initially free of heart disease. The participants wore accelerometers—devices that track movement and activity—for a week during their routine lives. Every type of physical effort was recorded, but none of the participants performed formal, planned exercise. Instead, their activity consisted of so-called “incidental” movements: walking while commuting or at work, carrying groceries in the market, climbing stairs in shophouses or apartment buildings, doing housework, or tending gardens—often the sorts of unnoticed, everyday acts familiar to many Thai households.
After following up with participants eight years later, the results were striking. Just a median of 4.6 minutes a day of vigorous IPA, or 24 minutes of moderate IPA, was associated with a 25% to 50% reduction in risk of major cardiovascular events—a category that includes heart attacks and strokes. Even brisk activity lasting as little as three minutes daily, if performed at moderate intensity, could halve the chance of suffering a heart attack or stroke (PMC12002041). For context, these benefits rival those seen in more structured exercise programs but are accessible to anyone integrating extra movement into their typical daily tasks.
Incidental physical activity differs from intentional, recreational exercise. According to a leading researcher from the University of Sydney’s Charles Perkins Centre, IPA includes “physical movement that’s not considered leisure or recreational exercise,” such as housecleaning, taking the stairs, carrying groceries, or brisk walking between appointments. In Thai culture, where market shopping, cooking, temple cleaning, and gardening are common, these roles may already provide benefits, as long as people push themselves to moderate or vigorous effort when possible.
The implications for Thailand are profound. Only about a quarter of adults in the U.S. meet traditional exercise recommendations of 150 minutes a week of moderate-intensity aerobic activity. Thai data, according to the Ministry of Public Health, echoes similar gaps, with many people failing to meet even minimal activity guidelines, especially in urban centres like Bangkok and Chiang Mai (WHO). Barriers to structured fitness—such as long working hours, crowded public spaces, and limited access to recreational facilities—make incidental activity a crucial public health target.
A lead researcher noted, “no movement is wasted and all of it counts. Use any opportunity in life to move at higher intensity, like using stairs instead of elevators or parking your car further away. You’ll improve the function of your heart and vessels and your body will respond positively.” This strategy could offer a culturally appropriate, low-cost intervention for Thai societies where formal exercise may be inaccessible or unpopular.
For those unsure whether their daily movement is “vigorous” enough, experts recommend the simple “singing-speaking” rule: if you can sing while moving, the activity is light; if you can speak but not sing easily, it’s moderate; and if speaking itself becomes difficult, that’s vigorous activity. In a Thai context, this might mean walking briskly between temples during festivals, quickly carrying market goods, or cycling uphill in a village—not necessarily sweating in a gym.
Crucially, the study also found a “dose-response” relationship: more movement brought greater benefits (PubMed 39325719). Even modest increases, such as a few extra minutes of climbing stairs, can compound over time. This is especially relevant for older adults, for whom traditional forms of exercise may be unappealing or physically challenging, but who regularly participate in routine market visits, cleaning, or caregiving.
Public health experts say this new understanding should shift the focus of campaigns from only celebrating athletic or gym-based exercise towards a more inclusive message: “every move matters.” In Thailand, this could mean promoting active temple clean-up days, traditional dance, or community gardening as vital sources of heart-healthy movement.
The “incidental physical activity” model also aligns with Thailand’s strong tradition of integrating movement into daily life. In rural and semi-rural areas, villagers often engage in physical tasks such as rice planting, walking along fields, sweeping or cooking over open fires. But urbanization is eroding these habits, as more people work at desks, ride escalators in malls, and increasingly rely on cars.
A UNICEF/WHO review of physical activity in Southeast Asia found that urbanization, sedentary jobs, and screen-based entertainment are causing a sharp drop in routine movement—an emerging threat to public health, especially among the young and middle-aged in Thailand (WHO physical activity factsheet). The resurgence of IPA in health policy dovetails with “active city” initiatives in Thai cities promoting public parks, walking zones, and car-free days—efforts that need renewed public engagement and government support.
Looking ahead, experts predict that incidental activity will become a key metric for future health guidelines, with technology such as smartphone step-counters and wearable fitness trackers making it easier to monitor even short movement bursts. Government health campaigns, schools, and workplaces are already incorporating these ideas with “move more” challenges and education programs.
Actionable advice for Thai readers: Reconsider daily tasks as important opportunities for heart health. Walk or cycle to nearby destinations rather than drive; choose stairs over escalators or elevators; perform housework with purpose; join in community service days; encourage children and elders to move together, and support urban development that favors pedestrian and cycling infrastructure. Even modest changes—an extra trip around the block after lunch, or helping sweep the temple grounds—carry real benefits.
In summary, this research offers a powerful, hopeful message for Thai society: everyone, regardless of fitness or wealth, can protect themselves from heart disease by harnessing the power of everyday movement. In a country blessed with vibrant public life and centuries-old traditions of active living, these findings offer a way to reconnect with cultural roots while forging a healthier, more resilient future.
Sources: Good Housekeeping, PubMed, WHO