#SeniorFitness

A recent lifestyle article highlighted simple home workout items that a physical therapist recommends for older adults. The advice matters as more Thai families care for ageing relatives at home. The list includes resistance bands, light weights, a sturdy chair, balance aids, and step counters. The recommendations align with evidence that strength and balance work reduce falls and improve health. The report summarises the items and links them to recent research and Thai policy concerns (HuffPost).

Aging Thailand is embracing a new kind of vitality. Fresh research shows that organized sports after 60 deliver substantial health and longevity benefits for older adults. Across the country, seniors begin their days with purpose—from synchronized swimming at municipal pools to friendly badminton matches and coastal cycling groups. This is not just recreation; it is a smart public health strategy gaining momentum in Thai communities.

Lead researchers analyzed thousands of studies and found that seniors who participate in organized sports improve cardiorespiratory fitness, physical function, and mental well-being. They also tend to carry less body fat and maintain independence longer. In Thailand’s context, where the population is aging rapidly, these findings arrive at a pivotal moment.

A growing body of research and new surveys show that people are not only staying active into their 60s, 70s and beyond but are returning to organised sports — with measurable gains for fitness, mental health and longevity. Recent analysis of dozens of studies finds that sport participation in later life improves cardiorespiratory fitness, physical function and mood, while population surveys and national veteran competitions report rising numbers of older athletes. Experts say the risks of injury are real but manageable with screening, sensible progressions and a community support system — lessons Thai families, public health services and local governments can use as the country ages. (Many of these findings and expert comments were summarised in a guest column in The Washington Post.) (Washington Post guest column)

As Thailand rapidly ages, groundbreaking research reveals organized sports deliver unprecedented health and longevity benefits for older adults

In communities across Thailand, a quiet revolution unfolds each morning. At Lumpini Park, 70-year-old former teachers practice synchronized swimming strokes in the pool. In Chiang Mai’s municipal courts, silver-haired badminton players execute precise drop shots with decades of refined technique. Throughout southern provinces, masters cycling groups navigate scenic coastal routes, their laughter echoing across temple grounds.

Thailand is seeing a shift in senior fitness. Pickleball is increasingly outranking walking as the top activity for adults over 60. Health experts say the sport blends physical health, mental sharpness, and social connection, while remaining gentle on aging joints. Walking stays accessible, but many Thai seniors now seek a more engaging, low-impact workout.

As Thailand’s retiree population grows, staying active is essential for independence and quality of life. Doctors have long recommended walking for its simplicity, yet repetitive motion and modest cardiovascular demand can leave some older adults seeking more. Pickleball—an energetic mix of tennis, badminton, and table tennis—offers fast-paced action, muscle-building benefits, and heart health support without high impact. The game uses a perforated ball and a plastic paddle on a court about the size of a badminton court, drawing a diverse following across the country and beyond.

In the world of senior fitness, a new champion has emerged, sidelining the classic daily walk: pickleball. Recent research and expert commentary highlight pickleball as the premier sport for those over 60, offering a dynamic way to boost physical, mental, and social well-being—all while being gentle on aging joints. While walking has long been promoted as a go-to activity for active aging, studies now show that picking up a paddle may offer more holistic benefits, sparking a boom in participation worldwide and in Thailand.

A renowned cardiologist and expert in longevity, now aged 70, has revealed that adding strength training to his routine transformed his health, making him fitter than ever—even compared to decades earlier. Sharing insights with TODAY.com, the cardiologist, an authority in cardiovascular medicine and aging research, admits that a lifetime focused purely on aerobic exercises like running and cycling left a critical gap in his regimen: neglecting resistance training. This realization prompted a fundamental shift. Now, after a year of consistently engaging in at least an hour of strength training three times a week, or shorter sessions more frequently, he credits resistance work with boosting his strength and fitness well beyond what aerobic activity alone ever achieved. “If I’m going to be old, I’d rather be strong and old,” he remarked, encapsulating a philosophy with deep resonance for Thailand’s fast-aging society (today.com).

A 70-year-old cardiologist and longevity expert now emphasizes strength training as the missing piece in a lifetime of aerobic exercise. In a recent interview with TODAY, he admitted that focusing mainly on running and cycling made him overlook resistance work. After a year of dedicating at least an hour of strength training three times per week (or shorter sessions more often), he reports greater strength and fitness than in his younger years. “If I’m going to be old, I’d rather be strong and old,” he said, a message that resonates with Thailand’s rapidly aging population.

A growing body of research and expert analysis warns that High-Intensity Interval Training (HIIT)—long promoted as the ultimate quick and efficient fitness solution—may pose serious health risks for adults over 50. As Thailand’s population ages, understanding which exercises truly benefit longevity and wellbeing is critical for turning back the clock not just on the surface, but deep within our bodies.

The concern over HIIT and similar high-intensity workouts lies in how older bodies respond to extreme exercise. According to the recent article published by Journee Mondiale (journee-mondiale.com), fitness professionals and medical researchers no longer consider HIIT universally safe for the over-50 crowd. The main culprit appears to be the body’s stress response: HIIT can trigger a surge in cortisol, the so-called ‘stress hormone.’ For adults over 50—especially women undergoing menopause—this cortisol spike may amplify hormonal imbalances, contribute to sleep issues, spark chronic inflammation, and promote fat accumulation around the waist, all maladies already associated with aging. Sports medicine specialists note that the long-term elevation of cortisol could counteract the cardiovascular benefits of exercise, raising the risk of heart problems.

A growing body of research warns that high-intensity interval training (HIIT) may not be the universal best choice for adults over 50. As Thailand’s population ages, it’s essential to identify exercises that truly support longevity and well-being for longer, healthier lives.

Experts say the body’s response to extreme effort changes with age. A recent analysis suggests HIIT is not universally safe for those over 50. The primary concern is the stress response: HIIT can trigger a spike in cortisol, the body’s stress hormone. For people approaching or beyond menopause, this cortisol surge can worsen hormonal imbalances, disrupt sleep, promote chronic inflammation, and encourage fat accumulation around the waist. Over time, sustained cortisol elevation may blunt cardiovascular benefits and raise heart risk.