Keeping fit in Thailand

Hello everyone,

Keeping fit during your time in Thailand is of utmost importance. How about sharing with us and your fellow expats how you keep healthy in your host country?

What are your daily health hacks in Thailand?

Do you exercise regularly? What is your go-to sport?

Do you manage to keep your diet healthy and balanced? How easy is it to maintain a balanced diet in Thailand? Are you able to find organic products easily?

Are there national or local incentives to foster a healthy lifestyle: sensitisation campaigns, sports infrastructure etc. ?

How much of your monthly budget is dedicated to keeping fit?

Please share your experience,

Priscilla

Cycling and charity runs are very popular these days.  My wife and some of her friends travel around the country to run anywhere from 10k to full marathons.

There seems to be a gym on every block these days.  Even in Chiang Rai there are several gyms and we try to get to our favorite gym two or three times each week, for strength training.  We have great hiking trails and cycling roads near our house so I prefer to do my aerobic exercise out in nature.

Personally I am into intermittent fasting and most days I don’t eat for 20 hours.  You can eat pretty much anything you want here.

Keeping fit is pretty cheap where I live.

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I am member of Ladkrabang Youth Center, for just 40 bhat a year (yes a year!)  you can have access to the gym, swimming pool and there's a nice place to run, as for nutrition eat less fried food (which i am constantly failing at!) more rice less bread, take along some vitamin drinks you can find in any 7/11.

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For me it's been Muay Thai which has brought me back to a healthy state. It's a great cardio workout, fun learning new types of body positions and movements and just plain exciting to be in the ring.

Important to associate the boxing with warm up exercises and/or running and of course thorough stretching afterwards.

You will also learn your physical limits and see them change day by day as you train and push yourself. My recommendation is a daily session early in the morning and try to find a gym which has fans blowing air into the ring as the sessions get hot and sweaty!

The perfect lifestyle is only to achieve when your physical and psychological well being is in harmony. Swimming twice a week is part of my weekly exercises.

    Most provinces have a fitness centre or more, but we do have some parks where you can lift some weights, do sit ups and other exercises for free.

   We also have a mountain bike and do some cycling. But if you really want to exercise, you can use a chair, do push-ups and many other exercises that keep your body- and your mind- fit.

   Healthy food should be part of it, not too much fat and a lot of fruits that are dirt cheap in LOS.

Since December 2018 re-opened I go to the Skylane near the airport. The track is 23.5km and it is a state of the art cycling track. You only register once with a passport and get a so called "snap" which is a device to get in the track. The access is free and I cycle at the Skylane 3-4 times a week two or three laps in the evening after office hours.
Particular Sunday evening there are many riders. You also can rent a bicycle there. At the entrance there are many shops for food and drinks. You pay with every shop with the snap which you can load money on snap machines. For me this is the best and safest place to cycle in Thailand. If you like cycling it is a must to experience this fantastic track. There is also a small one where you don't need the snap to access. It is 1.6km long and next to this track you can do jogging as well.

Hi....Keeping fit for me is very important, I do yoga for about 20 mins first thing before I dress, I use a
(pastry) rolling pin on my legs for 5 mins before I start. and finish with stretching my leg tendons for 2 mins each leg.
Then, I like to spend at least an hour at the gym once a week, twice if I can but not always possible though. I spend 30 minutes at a comfortable 85-90 revvs a minute on the bike, then Arm/shoulder exercises, for the rest, I then sometimes walk home (2 km)
I am a vegetarian since 1963 but love a bit of bacon in a salad and fish now and then, I weigh 71ks and was born in 1937 Australian/British, I left the UK in 1982. and Australia in 2016.
Cheers Bryan       PS...the photo is James Dean.....not me lol

Since I have been living in Rawai, Phuket I have been trying to keep my old bones moving. That’s why I walk around Naiharn lagoon twice on a daily basis for the past six years. I feel great at 65!!

Keeping in fit is a top priority in my life,
regardless to be in Thailand or somewhere else,
but, here in Thailand the weather is great all the year round to do any outdoor activities, sports,
Here will share some practical ideas of how to keep fit:

1) start the morning with drinking 1 liter of warm water, some times add slices of lemon,
2) go to gym to work out for about an hour,
3) breakfast: brown jasmin rice mixed with berry rice, with fried mix-veggies,
   green salad, lettuce, cucumber, tomato slices, boiled eggs,
  oat bread, easy to get oat and make bread mixed with pumpkin seeds,
  blend flax seeds, and add 1 or 2 table spoons to your daily meal, not more than 2 spoons for an adult,
  if you have any bleeding or injury or operation avoid consuming flax seeds, it's very rich with omeg3 and known as blood thinner,

4) dinner around 15:00 - 16:00, light snack, fish, salad, or somtam, boiled red potatoes, boiled popcorn, soy milk with cracker biscuit, dinner must be very low carbs generally in the most cases,

5) around 18:00, start another sport session, go jogging in the park, or just workout in the gym, and swimming is the last chapter on daily basis,

Remark: the sports facilities such as: gym, fitness and swimming pool are not available for everyone, as available in my staying place,

Advises:
However, can replace the gym workout by an hour jogging in the nearest park to your place, or any empty spaces to walk or run,
Another alternative option: buy a fitness bike and use at your own place, just a small size one easy to fold and keep even under your bed, won't take much space,
Fitness bike it's not too expensive, price around 3500 - 5000 THB as I seen the last time at place (without naming it) to avoid any advertisement matter, i guess available anywhere around here,
Also, you can find a secondhand one to be cheaper, enjoy using it and the day you will be going back to your home country, just post it for sell, and you can do so in any other country or place you live in,

Eat rice, especially brown rice or white and mix it with berry rice it will be brown after cooked, normally mix 5kg rice with 1 kg berry rice, but to increase your health benefit (my option) - 5kg brown jasmine rice, to be mixed with 1kg berry rice, eat it with mixed boiled or steamed veggies: carrot, okra, cauliflower, broccoli, pumpkin, and much more as per your favorite ones, mix it with a cane or sardine, mackerel or tuna, as there are many spicy sauces: Thai (namjim), rich with fiber, minerals, and no yeast as in bread, the worst in bread is mixed with yeast and that will really burn fueling the carbs amount, could trigger inflammation if any neurology issue associated with cholesterol, diabetic, blood pressure, etc, try to dink warm water as much as possible and avoid the cold water,
one or two big glasses of warm water daily with lemon,
   
Finally, if you are inspired to live a healthy life style, try to keep your health in the top priority as the most valuable asset, there are many easy ways to eat healthy, stay healthy and enjoy your healthy life style always and where ever you are,

During travel, you still have a cattle in the hotel room, prepare your extra water bottles, get up early boil the water and drink before you go to your business meetings or any other other events,
search on google and find the nearest park or walking areas to your place and go for some jogging, or walking around,

And remember, persistence continuously is the secret key beyond success and achieving your goals in anything you in life, so be assertive, set your frame work and set the procedure to keep the functionality of your body as a daily duty, no matter what, there are plenty of alternatives out there to help your body remain healthy or at least to live with less health complications, less diseases and pain free, isn't it?

Wishing you all a good healthy life style!

Alkonoz :

Keeping in fit is a top priority in my life,
regardless to be in Thailand or somewhere else,
but, here in Thailand the weather is great all the year round to do any outdoor activities, sports,
Here will share some practical ideas of how to keep fit:

1) start the morning with drinking 1 liter of warm water, some times add slices of lemon,
2) go to gym to work out for about an hour,
3) breakfast: brown jasmin rice mixed with berry rice, with fried mix-veggies,
   green salad, lettuce, cucumber, tomato slices, boiled eggs,
  oat bread, easy to get oat and make bread mixed with pumpkin seeds,
  blend flax seeds, and add 1 or 2 table spoons to your daily meal, not more than 2 spoons for an adult,
  if you have any bleeding or injury or operation avoid consuming flax seeds, it's very rich with omeg3 and known as blood thinner,

4) dinner around 15:00 - 16:00, light snack, fish, salad, or somtam, boiled red potatoes, boiled popcorn, soy milk with cracker biscuit, dinner must be very low carbs generally in the most cases,

5) around 18:00, start another sport session, go jogging in the park, or just workout in the gym, and swimming is the last chapter on daily basis,

Remark: the sports facilities such as: gym, fitness and swimming pool are not available for everyone, as available in my staying place,

Advises:
However, can replace the gym workout by an hour jogging in the nearest park to your place, or any empty spaces to walk or run,
Another alternative option: buy a fitness bike and use at your own place, just a small size one easy to fold and keep even under your bed, won't take much space,
Fitness bike it's not too expensive, price around 3500 - 5000 THB as I seen the last time at place (without naming it) to avoid any advertisement matter, i guess available anywhere around here,
Also, you can find a secondhand one to be cheaper, enjoy using it and the day you will be going back to your home country, just post it for sell, and you can do so in any other country or place you live in,

Eat rice, especially brown rice or white and mix it with berry rice it will be brown after cooked, normally mix 5kg rice with 1 kg berry rice, but to increase your health benefit (my option) - 5kg brown jasmine rice, to be mixed with 1kg berry rice, eat it with mixed boiled or steamed veggies: carrot, okra, cauliflower, broccoli, pumpkin, and much more as per your favorite ones, mix it with a cane or sardine, mackerel or tuna, as there are many spicy sauces: Thai (namjim), rich with fiber, minerals, and no yeast as in bread, the worst in bread is mixed with yeast and that will really burn fueling the carbs amount, could trigger inflammation if any neurology issue associated with cholesterol, diabetic, blood pressure, etc, try to dink warm water as much as possible and avoid the cold water,
one or two big glasses of warm water daily with lemon,
   
Finally, if you are inspired to live a healthy life style, try to keep your health in the top priority as the most valuable asset, there are many easy ways to eat healthy, stay healthy and enjoy your healthy life style always and where ever you are,

During travel, you still have a cattle in the hotel room, prepare your extra water bottles, get up early boil the water and drink before you go to your business meetings or any other other events,
search on google and find the nearest park or walking areas to your place and go for some jogging, or walking around,

And remember, persistence continuously is the secret key beyond success and achieving your goals in anything you in life, so be assertive, set your frame work and set the procedure to keep the functionality of your body as a daily duty, no matter what, there are plenty of alternatives out there to help your body remain healthy or at least to live with less health complications, less diseases and pain free, isn't it?

Wishing you all a good healthy life style!

Thank you very much for the time you've spent to write such a detailed post, really deeply appreciated. What I meant in my short post to keep physically and mentally fit seems to be the key to success, well being and it's basically a way of life that makes you immune to "problems" some people seem to have.

     In my own humble opinion, we've got to do something for our brains as well. We do not have to sit under a mango tree and wait for the enlightenment that might never occur. As a bike lover ( not one of these 1 % brainless) ones, who believe that more Tattoos make you to a better person, I tend to believe that keeping your body and your mind occupied in a way that not much can really bother you is mandatory, especially when you're living in a foreign country where we're not always wanted.

   I enjoy to work on my big bike, a real classic Yamaha Virago 1100, 23 years old, but it looks like brand new. I'm not a mechanic, but these days it's very easy to look things up online and fix your own bike, without wasting a lot of money, often with very questionable results. I had my first big bike when I was 17 and now I can fix my own bike and see it as fun, not something disgusting, or something that gives me stress. The opposite, I relax when fixing it, it's just the way how you see things.

I also became a specialist in computer hard and software, installing W 10 Pro, finding problems when a PC or a notebook doesn't want to start up, is one of the easiest tasks for me and I really enjoy it!

  Isaan in Thailand was the best school to stand on my own feet after my first PC here, running on W XP always needed a new program, almost every two weeks. After a few months, I decided to watch the Thai "technicians" what they did and how they did it, which were catastrophic experiences. Considering their weak point, the English language, I saw that these so-called "technicians" ( sorry, I'd call them totally different, but I want to be, polite) used infected external hard drives and basically installed virus-loaded programs that were cracked by some fishy programs, and all of them seemed to be using Norton Ghost, plus plenty of fishy programs that were just cracks.

I needed my PC for school and I also knew that I couldn't continue to bring my PC to a shop every two weeks, (knowing that it will happen again soon), so I started to do it alone. After many years of XP, then W 7 and now W 10, I became really professional and no matter if it's dirty connections at a DDR II, III, or DDR IV memory stick that can easily be cleaned with an eraser, there's nothing where I wouldn't know what to do next. I became an expert in troubleshooting!

I started to buy genuine programs of E-bay and stopped using pirated software that's being used all over the country. Enough said about PC's, soft and hardware now, my point being is that once you are mentally and physically fit, your body will be in a healthy harmony and you don't see certain things as problems where others start crying, get drunk, hit their partner, or become suicidal. Etc..

  I'm also volunteering for a German organisation that helps its citizens in emergency situations and even when I'm not allowed to talk about certain cases, quite a lot of people come to LOS to end their lives, especially after they've lost all their life savings and the former so cool wife made the runner after the last baht was used up.

This phenomenon happens more often than you'd think, I haven't seen many functioning relationships yet, even when my wife and I are already 16 years married and we still love each other. She wasn't working in a bar which is the basic rule to have a healthy relationship, you can easily get a girl out of a bar, but never the bar out of the girl. For those who fell in love with a bargirl, please read " My Private Dancer first, should you see similarities, please run. Here's the version you can read online, or save it and print it out, worth to read, believe me.  https://www.e-reading.club/bookreader.p … Dancer.pdf

  Even helping other people in such situations helps me to understand that health isn't just something we have to have, we've got to do something to keep our bodies fit and of course also our brains. But we've got to use our brains and shouldn't leave it at the airport in Bangkok.......

   Reading a good book is additional help for me to train my brain and it's much much better than watching some often boring movies because you're using your imagination when reading to understand what's actually happening.

  It's really shocking how many foreigners come to Thailand and fall of balconies, die in a car, or motorbike accidents after more than 40 years of working back home. Unfortunately, do many people not think about insurance and a heart attack can be quite expensive without any coverage. Too many people then become beggars and use websites to get the needed cash for the hospital bills.

Another sad fact is that too many women here are only "using" men as walking ATM machines. Once the house is built, the cars paid for and perhaps some buffaloes for daddy in law who's often younger than the foreign husband, the future can get very nasty. No more friends back home, no more address in the country of origin and many people are just too proud to tell others that their move to Thailand didn't work out and going back is almost impossible after 20 years.

I'm often wondering how the relationship will end when I see a couple with a foreigner and a Thai wife with tattoos all over, who could be his granddaughter. The dilemma is already foreseeable.

   To come to an end, ( Please forgive my long mail) foreigners in Thailand should do all to live in a healthy environment, to have the right partner they can communicate with and of course some friends where they can go to when times seem to be a bit rough. Please Google Farangdeaths Thailand and you'll be shocked.

  To make a long story short. Even when doing enough exercises for your body,  plus a lot of training for your brain, a non-functioning relationship with a Thai woman can be pure stress and is often the reason for people to commit suicide and life doesn't seem to make sense anymore.

    Our social environment is very important to all of us and I truly hope that all of you have a way to enjoy life to the fullest. We never know when it's over, do we? Best of luck!!

Peace before all He
..my name is adil 30 years olf .from Morocco for the sport in Thailand I see good and universally known ...
I have friends in Thailand play sports there ... I keep my health here in Morocco to maintain calisthenics ...
For exomple..
Morning sports in a net atmosphere in nature. And sometimes I practice football
... and in the evening I go to bodybuilding and in the past I was practicing kickboxing type and budget ....
All of this medium range $ 70 or less .
and I wish to know more about Thailand ... because I am a tourist fan ... and I can be a volunteer there ...
                              Thanks you my dear

I still have to go thailand very unfortunately I am still trapped in freaking Italy....

Imareri :

I still have to go thailand very unfortunately I am still trapped in freaking Italy....

Is Italy your country of origin?

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