The 12-3-30 Walking Revolution: How Thai Fitness Enthusiasts Are Embracing a Gentle Alternative to Running
Thai fitness communities from Bangkok to Chiang Mai and Phuket are buzzing about a simple habit gaining traction: incline walking for 30 minutes at a 12% incline and 3 mph. New research from a US university supports why many Thai enthusiasts find this approach appealing — it offers a practical, low-impact path to fitness that fits local lifestyles and spaces.
Lead with real-world impact: incline walking can boost fat oxidation while offering joint-friendly benefits. In a controlled study, fat burning appeared higher during incline walking than during self-paced running when the same energy expenditure was matched. While running produced faster calorie burn per minute, incline walking kept participants in a fat-oxidation zone longer, suggesting meaningful benefits for long-term weight management and heart health.