#MuscleStrength

As menopause brings a wave of physical and emotional changes, a new guide from health experts outlines the top seven exercises to help women navigate this life stage with confidence and vitality. Drawing on the expertise of menopause fitness coaches and recent research, these recommended movements offer practical ways for Thai women to manage symptoms, boost bone and muscle strength, and protect long-term health (Tom’s Guide).

For many Thai women, menopause marks both an end and a new beginning — an often-misunderstood transition that can bring hot flashes, sleep disruption, mood swings, weight gain, and diminished muscle and bone density. While these changes can feel overwhelming, studies consistently show that exercise is one of the most effective tools for symptom relief and overall empowerment (Journal of Women’s Health).

A simple tennis ball could be your new health assessment tool—with major implications for longevity. Recent research and expert commentary reveal that grip strength, easily measured by how hard and long you can squeeze a tennis ball, stands out as a key predictor of how long and how well you will live. This insight, highlighted in a widely circulated article from The Independent and supported by global and Thai-specific studies, is quickly changing how doctors and health professionals worldwide assess—and recommend interventions for—healthy aging (The Independent; BBC).

A groundbreaking new study has shown that dedicating just one hour per week to uncomplicated weight training can significantly enhance muscle mass and strength—even for those with prior resistance training experience. This latest research, published in April 2025 in Medicine & Science in Sports & Exercise and featured by The Washington Post, provides encouraging news for busy individuals in Thailand and around the world who feel they simply do not have time for lengthy gym sessions (Washington Post).

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.