#Wellness

A new wave of research is reigniting enthusiasm for power walking, revealing that this brisk, purposeful style of walking can burn significantly more calories than a leisurely stroll and trigger real health benefits in as little as 10 minutes. As everyday Thais search for effective, low-cost ways to improve their health and maintain a healthy weight, experts say power walking could be the answer—a simple yet potent activity delivering results for both mind and body much faster than many assume.

Anxiety is rising among students and workers in Thailand, especially after the pandemic. Busy lifestyles and cultural emphasis on composure make quick, private stress-relief techniques appealing for many Thais.

Two brief practices from trauma therapy are gaining attention for fast, accessible anxiety relief. The first is the voo technique: a deep breath followed by a prolonged, vibrating exhale on the sound “voo.” Experts say the vocalization and breath work engage the nervous system to release tension. This echoes enduring Thai practices, where resonant sounds and chanting accompany mindfulness in daily life.

A growing body of research shows that short, brisk walks can yield meaningful health gains. For busy Thai adults, a 10-minute power walk—stepping at a pace you can sustain without jogging—can boost calorie burn and support physical and mental well-being.

Across Thailand, people flock to parks in Bangkok, Chiang Mai, and Phuket to escape heat and pollution, making walking a practical daily habit. New evidence suggests that increasing walking intensity yields extra benefits, including higher calorie expenditure, better heart health, steadier blood sugar, and improved mood, even in small time blocks.

A trauma therapist has spotlighted two rapid and practical techniques that can help people manage anxiety in seconds, offering new hope for those facing everyday stress. The methods, newly popularised through media and expert endorsement, promise to empower individuals at home or work — and may hold special relevance for Thais seeking quick, accessible mental health support.

Mental health and stress remain urgent issues for Thailand, where public surveys consistently show rising anxiety rates among students and working adults, especially post-pandemic. Quick and discreet stress-reduction methods, which do not require specialised equipment or lengthy practice, fit well with the needs of busy urbanites and cultural traditions that emphasise composure in public spaces (Ministry of Public Health).

A new wave of research and expert guidance is urging runners in Thailand and worldwide to reassess the pace of their “easy” training days, warning that running too fast when you’re supposed to be taking it easy could diminish your progress and put you at risk of chronic exhaustion or injury. According to insights presented in a recent article published by Runner’s World, many runners—even those with aspirations to break personal records—make the common error of pushing themselves harder than necessary on days scheduled for relaxed runs, jeopardizing the vital recovery their bodies need.

A new USC-led study finds that 30 days of daily mindfulness meditation can significantly improve attentional control across age groups. Using precise eye-tracking, researchers observed faster target engagement and reduced distractibility in participants who practiced mindfulness, compared with those listening to audiobooks.

The findings hold particular relevance for Thailand, where Buddhist meditation traditions intersect with mounting concerns about cognitive health in an aging population. As Thai educators, healthcare professionals, and the public seek a mix of traditional and modern wellness tools, this research provides scientific support for mindfulness as a practical boost to attentional fitness in schools, workplaces, and elder care settings.

A new study published in the journal Frontiers in Psychology finds that aligning exercise routines with personality traits may hold the key to making workouts more enjoyable—and sticking with them. The research, led by a team from University College London, throws light on why some people dread their workouts while others find them invigorating, and suggests that recognizing one’s personality type can help overcome barriers to physical activity.

This research is significant for Thai readers as the country, like much of the world, faces growing concerns over sedentary lifestyles and related health risks. With nearly one third of the global adult population failing to achieve the World Health Organization’s recommended 150 minutes of exercise per week, understanding new motivational strategies is crucial for Thailand’s ongoing efforts to combat non-communicable diseases and promote holistic well-being (WHO physical activity statistics).

A groundbreaking study has found that just 30 days of daily mindfulness meditation can significantly boost attentional control in people of all ages, making it a promising tool for maintaining brain health as we grow older. Published by researchers at the USC Leonard Davis School of Gerontology, this research stands out as it uses precise eye-tracking technology to objectively demonstrate these cognitive benefits—offering insight beyond what self-report questionnaires reveal.

Interest in the cognitive benefits of mindfulness has been rising globally, including among Thai educators, healthcare professionals, and the general public. This study carries particular resonance in Thailand, where meditation traditions rooted in Buddhism intersect with growing concerns about cognitive health in an aging population. As Thais increasingly look to both traditional and contemporary wellness strategies, this scientific validation of mindfulness as a tool for attentional fitness may encourage broader adoption in schools, offices, and even elderly care settings.

As more Thais grapple with the impact of chronic stress—from sleepless nights to lingering anxiety—scientific evidence is growing that certain foods can play a role in calming the body’s stress signals. Newly highlighted by researchers and nutritionists, a list of nine easily accessible foods offers a natural and nutritious way to help reduce the body’s production of cortisol, the so-called “stress hormone,” and support mental and physical wellbeing. This insight comes as part of a wider global push toward holistic health, with food and lifestyle choices taking centre stage in stress management strategies.

A new study highlights that matching exercise routines to individual personality traits can boost enjoyment and adherence to fitness goals. Researchers from University College London found that understanding one’s personality type may help overcome barriers to physical activity, offering a fresh approach to public health in Thailand.

Thailand faces rising concerns about sedentary lifestyles and related illnesses. With many adults not meeting the World Health Organization’s 150 minutes of exercise per week, personalized motivation strategies are timely for Thailand’s efforts to curb non-communicable diseases and support well-being.

A growing body of science suggests that small dietary adjustments can ease the body’s stress signals, a finding that resonates with many Thais juggling work, traffic, and city life. Nutritionists point to accessible foods that may help lower cortisol—the hormone linked to stress—and support overall wellbeing. This aligns with a broader movement recognizing food choices as a key element in managing stress.

Cortisol plays a central role in the body’s stress response. It supports memory, metabolism, and the fight-or-flight reaction, produced by the adrenal glands and regulated by the body’s complex systems. But chronic stress—from long work hours to financial pressures and urban pollution—can keep cortisol high. Continuous elevation has been linked to headaches, digestive disturbances, sleep issues, and weakened immunity, according to medical authorities.

A recent study in Physiology & Behavior found that a 30-minute session of chest-deep cold-water immersion at 16°C can lead to larger meals in the hours after. The result matters for fitness enthusiasts and anyone using cold-water therapy as part of wellness routines, a practice rising in popularity in Thailand.

In a small, controlled UK trial, 15 healthy, active adults aged 20–59 experienced three conditions in random order: cold water at 16°C, warm water at 35°C, and a thermoneutral air environment at 26°C. Sessions were conducted at the same time of day with identical pre-trial routines, including a standard breakfast.

A new study published in the journal Physiology & Behavior has revealed that spending just half an hour submerged in cold water can cause people to eat significantly more in the hours that follow—a finding with important implications for fitness enthusiasts, athletes, and those pursuing wellness routines involving cold-water therapy. As cold-water immersion grows increasingly popular in Thailand and worldwide, especially for its touted benefits in muscle recovery and mood enhancement, this latest discovery raises new questions about its impact on eating behavior and weight management (PsyPost).

For many Thais struggling to stick with regular exercise, the solution may not be about finding more time or better equipment, but rather choosing physical activities that suit their personality. According to a new study published in Frontiers in Psychology and highlighted by CNN, matching workouts to personality traits can not only make exercise more enjoyable but may also lead to better long-term results.

Historically, the quest for sustaining an active lifestyle has often been met with frustration, as standard health advice tends to promote one-size-fits-all solutions like running, high-intensity workouts, or group fitness classes. But as recent research indicates, these approaches could be counterproductive—especially for people whose natural preferences make such routines actually demotivating. In a society like Thailand, where the fast-paced Bangkok work life and rural traditions collide, this insight sheds new light on the barriers keeping many from regular exercise.

Meditation is widely praised for reducing stress, improving focus, and supporting mental health. In Thailand, where Buddhist tradition intersects with urban wellness programs and school curricula, meditation is becoming part of everyday life. New findings from Harvard Medicine’s Meditation Research Program show that for many practitioners, meditation can trigger unsettling experiences. This prompts important conversations about safety and guidance in mental health care.

A large Harvard study published in Clinical Psychological Science found that more than a third of adults who meditate report occasional altered states of consciousness. About one in eight experience moderate to severe distress after these episodes. The researchers stressed that these experiences can be vivid and transformative, ranging from altered perception to intense emotional reactions. The lead investigator noted these experiences are more common than many clinicians expect, underscoring the need for informed guidance in practice.

Meditation, long celebrated as a path to tranquility, stress relief, and self-understanding, is now central to millions of lives globally and increasingly recommended by clinicians for anxiety and depression. Yet, recent research from Harvard Medical School’s Meditation Research Program uncovers a more complicated reality: for a significant number of practitioners, meditation can generate unsettling or even distressing experiences, sparking crucial new conversations in the mental health and wellness fields (Harvard Gazette).

A new study shows that choosing activities that fit a person’s personality can make exercise more enjoyable and help people stick with it longer. Researchers tracked how individual traits influence responses to different workouts and highlighted implications for health in Thailand’s busy cities and close-knit communities.

The study, conducted at University College London, followed 132 adults aged 25 to 51. Participants completed personality assessments based on the Big Five model—extraversion, neuroticism, agreeableness, openness, and conscientiousness. After eight weeks, one group did structured cycling and strength training while a control group did light stretching. Results indicated higher enjoyment and greater benefits when activities aligned with personality.

Breathing may seem automatic during a workout, but new research is revealing just how much the way you breathe can impact your exercise performance, especially for those striving to make the most of time spent in the gym, on the track, or in an aerobics class. A recent article in The New York Times explores emerging evidence and expert tips on optimal breathing for fitness, dispelling common myths and offering practical techniques that can benefit everyone from casual gym-goers to serious athletes (nytimes.com).

Breathing during exercise often feels automatic, yet science shows it can affect performance. This piece translates global findings into practical guidance for Thai readers who run in parks, train in gyms, or practice Muay Thai. Traditional Thai wellness practices—yoga, meditation, and breath work—mirror modern research that mindful breathing can support both performance and recovery.

In everyday workouts, breathing should feel natural and unforced. Experts explain that breath rises and falls with effort. As effort increases, higher carbon dioxide production prompts faster breathing to meet the body’s oxygen needs. Data from leading sports researchers confirms this adaptive pattern rather than forcing unusual breath rhythms.

A growing trend in senior fitness is taking root: a 30-minute standing wall Pilates routine designed for people aged 60 and older. The goal is to boost strength, balance, and coordination with low-impact movements. As more Thais enter later life seeking accessible exercise, this method aligns with public health aims for Thailand’s aging population.

Thailand’s population is aging rapidly, with about one in five people aged 60 or older. This shift makes safe, effective exercise a public-health priority. Pilates, renowned for flexibility and core strength, is being adapted for seniors by using a wall as a supportive tool to improve balance and accessibility.

A recent trend is emerging in the world of senior fitness: a 30-minute standing wall Pilates workout designed specifically for individuals over 60 is gaining attention for its potential to enhance strength, balance, and coordination. With many Thais in the senior age bracket seeking accessible and low-impact forms of exercise, this approach is proving especially relevant as daily activity and independent living become health priorities for Thailand’s ageing society (Tom’s Guide).

A new study suggests that virtual forest experiences—sights, sounds, and even scents delivered through digital technology—can reduce stress and lift mood. For Thailand’s growing urban centers, where access to green spaces is uneven, such digital nature therapies may support mental well-being in daily life.

Shinrin Yoku, the Japanese practice of forest bathing, invites focused, undistracted time in nature to calm the mind. As Bangkok and other Thai cities expand, many residents struggle to connect with restorative green spaces. Researchers are exploring digital alternatives that simulate nature’s healing effects, offering stress relief in environments where parks are scarce.

A clear, practical path to strength training is emerging from recent expert discussions and fresh research. For Thai readers, the message is simple: choose a method you can perform consistently, feel comfortable with, and gradually progress. This approach fits Thailand’s rising health concerns, where obesity, diabetes, and heart disease trends underscore the role of resistance training in prevention and daily function.

Experts identify four main types of strength work: free weights, weight machines, resistance bands, and bodyweight routines. Each offers unique benefits, and a well-rounded plan can blend them to fit age, fitness level, and personal goals. Before starting any program, a medical check-up and professional coaching help prevent injuries and set a solid foundation.

In today’s fast-paced world, selecting the most effective strength training method can be perplexing for many. A recent discussion among internationally recognized experts sheds new light on which strategies work best, and why. Their guidance, supported by recent scientific studies, highlights a practical and inclusive approach for people of all ages — including Thais seeking healthier, longer, and more active lives (AP News).

Understanding the best way to build muscle and maintain health is now more critical than ever for Thai readers, as rates of non-communicable diseases such as obesity, diabetes, and heart conditions continue to rise in Thailand (WHO Thailand). Strength or resistance training — sometimes called weight training — is increasingly recognized as a key tool for disease prevention, functional independence, and overall wellbeing. Yet, with multiple options available, from free weights to bodyweight routines, many Thais are unsure where to begin, or which path is most effective.