#Exercise

A growing body of global and local research is highlighting a worrying trend: the vast majority of children in Thailand, much like their peers in Hong Kong and around the world, are failing to meet the World Health Organization’s (WHO) recommendation of 60 minutes of moderate to vigorous physical activity every day. This shortfall—revealed by the latest studies and echoed by Thai education and health officials—raises concerns about the lasting impacts on academic performance, physical health, and mental wellbeing among the nation’s youth.

A wave of new research is challenging the long-held supremacy of traditional cardio workouts for weight loss, pointing instead to the power of metabolic conditioning, or “metcon,” as a more efficient and effective method. Recent studies show that metabolic conditioning, which blends high-intensity intervals with strength-based movements and minimal rest, can lead to greater fat loss, improved cardiovascular health, and preserved muscle mass compared to classic steady-state cardio routines such as jogging or cycling (Women’s Health; Inspire Fitness; Signos).

Running with a jogging stroller is a common sight in Thailand’s parks and city streets, as active parents find creative ways to merge fitness with family time. However, new research from biomechanics experts at Penn State Berks and Alvernia University, recently detailed in The Washington Post (Washington Post), is prompting a closer look at how this practice affects the body of the person doing the pushing.

The implication is significant for Thai parents who enjoy running as a means to stay healthy while caring for young children. While stroller manufacturers and regulations tend to emphasize child safety, the physical consequences for adult runners have received much less attention—but that’s beginning to change. Overuse injuries, such as shin splints, stress fractures, and knee pain, are already concerns for runners. Introducing a jogging stroller, which presents additional weight and requires a new arm position, may change body mechanics in subtle but impactful ways. For Thailand’s running community, which includes countless parents and caretakers embracing stroller-running in Lumpini Park, Chatuchak Park, and university campuses, understanding these risks is vital.

The debate around the most effective exercise for weight loss—walking for a longer duration or jogging for a shorter time—is especially relevant for people beginning their fitness journey. Recent research and expert opinions highlight unique advantages for both activities, but choosing “the best” depends on individual health status, goals, and the ability to maintain an exercise habit over time. For Thailand, where exercise habits are intertwined with climatic, societal, and even urban design considerations, understanding these differences is key for effective weight management and health promotion.

Feeling the burn during a workout can be satisfying, but new expert advice warns Thai fitness enthusiasts that pushing to total exhaustion may actually hinder health and progress. According to the latest insights from a renowned personal trainer featured in Business Insider, learning the difference between healthy challenge and harmful overexertion is key to making lasting fitness gains without risking injury or burnout. This research is especially timely as Thailand’s growing fitness culture sees more residents hitting gyms, cycling paths, and Muay Thai studios in search of better health and improved physical appearance.

New research is reinvigorating an age-old idea: exercising with a partner can significantly boost motivation, workout consistency, and long-term health outcomes. Recent findings show gym attendance increases by 35% when people bring a friend, with participants tending to exercise longer and at higher intensities compared to those who go it alone (PhillyVoice). This growing body of evidence holds special relevance for Thai society, where communal activity is ingrained in daily life but modern urbanisation is nudging lifestyles towards individualism.

A leading running coach is urging Thai runners to shift their focus away from pace, cadence, and even distance, advising that heart rate monitoring should be the primary metric to track for both beginners and experienced athletes alike. According to the latest expert guidance published by Fit&Well, heart rate offers critical insights for optimizing performance, preventing overtraining, and tracking long-term fitness (Fit&Well).

The significance of this advice speaks directly to Thailand’s expanding community of health-conscious citizens. With the nation’s urban parks bustling with recreational runners and participation in local marathons and charity runs on the rise, there is increasing interest in sports science and personal fitness technologies. The push toward heart rate tracking reflects a broader global movement toward more individualized, data-driven training—a trend now also being embraced by Thai running enthusiasts.

A new debate making waves among fitness enthusiasts is whether 45 minutes of brisk walking can rival 15 minutes of slow jogging when it comes to losing weight. Recent research and expert analysis suggest that both forms of exercise can be effective, but the best choice may ultimately depend on personal health goals, fitness levels, and lifestyle.

As Thailand’s population faces mounting challenges from sedentary lifestyles, rising rates of obesity, and related metabolic disorders, understanding the pros and cons of different exercise routines is not just a matter of fad-following—it’s crucial public health knowledge. Walking and jogging are both popular among Thais of all ages due to their accessibility: urban parks, temple grounds, and riverside walkways bustle with morning and evening exercisers. Knowing which activity yields better results for weight loss helps Thais make informed choices for their health.

A sweeping new review of recent medical research offers fresh insights into the effects of diet, physical activity, and other lifestyle choices on health — with practical lessons that are especially relevant to Thai readers navigating modern wellness challenges. Drawing from studies published in the past year and synthesised by the Center for Science in the Public Interest, the investigation examines topics ranging from the “addictiveness” of ultra-processed foods to the importance of plant oils, the benefits of yoga for knee pain, and the role of healthy habits in brain health. This collective evidence serves as timely guidance for households across Thailand looking to make informed decisions amid changing food environments and health concerns.

As Thais and people worldwide embrace the transition from air-conditioned gyms to the vibrant, unpredictable outdoors, fresh research and medical advice are underscoring a simple but powerful strategy for safer exercise: never skip your warmup. As the rainy season’s unpredictable weather meets the increasingly fitness-minded population, the need to adjust workout habits for new environments has become a public health priority. This message, recently emphasized by a leading sports medicine physician at a prominent US health system, is particularly timely for Thailand, where outdoor jogging, cycling, and group sports are seeing a clear uptick as temperatures cool and skies clear.

A recent feature in Men’s Health has captured global attention by following the journey of a man, now in his 60s, who lost over 60 pounds and dropped more than 20% body fat after decades of inactivity and personal challenges. His achievement, rooted in practical lifestyle shifts and a determination to stay healthy for his children and grandchildren, offers not just inspiration but science-backed lessons for older adults in Thailand seeking better health outcomes—especially as the population ages rapidly.

A sweeping new global review has concluded that exercise can dramatically reduce some of the most debilitating side effects experienced by cancer patients, including heart and nerve damage, cognitive impairment, and psychological distress. Published on April 29, 2025, in the British Journal of Sports Medicine, this analysis—led by Shengjing hospital of China Medical University—is being hailed as the most exhaustive review of its kind to date and offers compelling evidence to routinely incorporate physical activity into cancer care protocols (The Guardian).

A growing body of scientific evidence is pointing to a simple, powerful indicator of how well a person will age: grip strength. Recent studies—including groundbreaking research reported by Time—have revealed that handgrip strength is a far more significant predictor of longevity and overall health than many previously considered metrics, sparking new conversations about how Thais and people worldwide can age with strength and independence (Time).

The significance of grip strength as a measure of health is drawing attention from medical experts and policymakers alike. For Thai readers, this research holds high relevance, as Thailand’s population is rapidly aging—by 2030, nearly a quarter of Thais will be aged 60 or over, according to the National Statistical Office (NSO). This demographic shift poses major public health and social challenges, making reliable, accessible tools for assessing healthy aging more valuable than ever.

A groundbreaking international review has found that even brief, high-intensity physical activity—like brisk walking for just a few minutes at a time—can significantly reduce the risk of dementia and slow cognitive decline as people age. Published in The Lancet and led by researchers from Norway’s Cardiac Exercise Research Group in collaboration with the Queensland Brain Institute, this study underscores the immense brain benefits of “microtraining” and calls for urgent updates to global and Thai physical activity guidelines to reflect these new findings (Neuroscience News).

A new wave of research and expert opinion is reshaping traditional advice on the best exercise for older adults in Thailand, with physiotherapists increasingly steering retirees away from the old staples of swimming and running. Citing recent scientific studies and the experience of clinical practitioners, physiotherapists now recommend targeted strength training as the most important form of exercise for those over 60, providing benefits that extend beyond heart health and stamina to include vital support for mobility, independence, and overall quality of life (okdiario.com).

Renowned actor and global icon Helen Mirren, age 79, is making headlines for her strong endorsement of regular exercise as a critical component of healthy aging. In a recent interview, Mirren dismissed the idea that age should serve as an excuse to neglect physical fitness, instead championing an active routine that draws inspiration from military-style workouts. Her assertion aligns with a growing body of scientific evidence highlighting the significant health benefits of sustained physical activity for older adults—a message that carries particular importance for Thailand’s rapidly aging population.

A growing number of senior health centers are adopting innovative exercise-based therapies—including boxing—to improve older adults’ physical and mental wellbeing, with recent approaches at organizations like Otterbein Sunset Village and programs such as Rock Steady Boxing drawing national attention. These efforts are not just helping seniors stay active: research and firsthand testimonies indicate they are changing lives, enhancing mobility, and providing hope for individuals managing chronic conditions like Parkinson’s disease.

As the rainy season in Thailand brings a surge of sniffles and sore throats, many fitness enthusiasts are left wondering: is it safe to keep up workout routines when you have a cold? According to recent expert guidance, the answer is yes—with an important caveat. Leading physicians say that moderate exercise may be beneficial if your cold symptoms are limited to above the neck, but pushing yourself too hard or working out with more severe symptoms could do more harm than good.

A comprehensive new scientific review has found that exercise can significantly alleviate the side-effects of cancer treatments, a discovery that is being hailed as a game-changer for patients and healthcare providers alike. The findings, reported this week by The Guardian and based on the largest study of its kind to date, highlight the pivotal role of physical activity in improving the quality of life for cancer survivors — a population that has been steadily growing due to advances in oncological care. These insights carry particular significance for Thailand, where the burden of cancer continues to rise and survivorship care is an emerging public health priority.

A growing body of research is challenging the old notion that extended workouts are the only path to good health. The latest studies, including a high-profile review published in Nature Medicine and work from NTNU’s exercise physiology specialists, point to “micro workouts”—short, high-intensity sessions lasting just a few minutes—as being remarkably effective in boosting heart health, muscle strength, and overall longevity. For Thai readers living fast-paced lives amidst city congestion or work demands, the message is clear: even brief bursts of exertion can deliver outsized benefits to yourself and society at large (news-medical.net).

A new wave of international research is reshaping what we know about the best—and worst—times to exercise for a better night’s sleep, with insights directly relevant to Thai health enthusiasts, students, and working professionals navigating busy urban lives. While the long-held belief warned against late-night workouts, new expert consensus suggests that timing, exercise type, and individual “chronotypes” all affect how our bodies wind down for rest and recover throughout the night.

A new study making waves in the health community reveals that even just one or two days of vigorous exercise each week can provide cardiovascular benefits nearly equivalent to those of daily workouts. The findings challenge long-held beliefs that consistent, daily exercise is essential for heart health and offer hope for busy Thais struggling to fit exercise into their routines. This study, highlighted by SciTechDaily, signals a significant shift in thinking about the “weekend warrior” approach to fitness and its potential impact on population health source.

A new case study on a 77-year-old marathon runner whose physical fitness mirrors that of women five decades younger is causing scientists and the world to rethink what is possible during the aging process. The findings, published in the Journal of Applied Physiology and attracting international attention, highlight both the extraordinary accomplishments of lifelong athlete Jeannie Rice and the broader lessons her life offers for healthy aging globally—including in Thailand, where aging populations are becoming a central health and socioeconomic concern.

A groundbreaking study from South Korea has provided robust new evidence that maintaining or boosting exercise levels over time can significantly reduce the risk and severity of depression—a finding with powerful implications for mental health policies across Thailand. Published in the Journal of Affective Disorders, the research followed nearly four million adults over several years, revealing that people who stayed active or increased their activity reported fewer depressive symptoms and lower rates of clinical depression. This comprehensive investigation sheds new light on how consistent physical movement is not just a physical health booster but also a crucial pillar for mental well-being (PsyPost).