Healthy Aging: Benefits of Physical Activity in Populations with Vascular Cognitive Impairments4/1/2025  W.R. Bud Jardine (88y 33d) sets the record for the oldest person (male) to perform a headstand (Guiness World Record, 2023). By Santina Temi and Klara Doelle In many countries worldwide, the combination of improved living conditions and advanced medical intervention has greatly increased human life expectancy. The world’s older adult population is increasing, and this is expected to continue. By 2050, a 22% increase in the population above the age of 60 is projected (WHO, 2024). This means an increased need for research on topics concerning this population. During the typical aging process, the skeletal muscle composition may weaken or atrophy, muscle metabolism is impaired, and there is often a decrease in muscle strength and mobility. Additionally, total brain volume decreases, often accompanied by a decline in global cognition, as well as specific domains such as memory and executive functions. The combined result is a reduced ability to perform a variety of physical and cognitive tasks compared with our younger selves. It is well known that physical activity has many benefits for the general population at any age. Specific to the aging population, exercise has been shown to be beneficial for mental, emotional, and physical wellbeing and to reduce risk factors for neurodegenerative diseases. An excellent example of healthy aging is my (Klara’s) grandfather, Bud Jardine. Over the years, more than one doctor told him he is “at least 10-12 years younger than his age”. At 88 years and 33 days old, Bud set the Guinness World Record for the oldest person to hold a headstand for more than 15 seconds. For Bud, exercise has always been an important aspect of healthy living, becoming even more so with age. At almost 90 years old now, he continues to maintain aerobic fitness through walking, or as he refers to it, marching. Three times per week he sets out for a 45-minute brisk walk. Bud complements his aerobic exercise with some strength training and a long-standing practice of tai chi, yoga, and meditation. His commitment to exercise in old age is a practice he calls “aging backwards” and lends credibility to the notion that regular exercise enables a good quality of cognitive and physical health for longer throughout one’s life. With increases in lifespan, dementia is an emerging issue for older adults. The most common form of dementia is Alzheimer disease, but a second, lesser known, form of dementia is vascular cognitive impairment. In vascular cognitive impairment, blood vessels that supply the brain are compromised. The most common cause of vascular cognitive impairment is cerebral small vessel disease, and it is estimated that by the age of 65, it has developed in 80% of the population (Bolandzadeh et al., 2015). Two sets of studies by Dr. Liu-Ambrose and colleagues have investigated the role of exercise in older adults living with cerebral small vessel disease, namely aerobic exercise and resistance training. Both studies included male and female participants who were diagnosed with mild vascular cognitive impairment due to cerebral small vessel disease.  In their studies on the effects of aerobic exercise (Liu-Ambrose et al., 2016; Hsu et al. 2018), participants (average age 74, sample size=71) were randomized into two groups. One group received an aerobic training program (progressive walking, up to 65-70% HRR, 60 min/class) three times per week, while the other group received a monthly educational cooking class (60 min/class); both lasted 6 months. The cooking class was used as a control for the effects of social interaction. At the end of the study period, individuals in the aerobic training group showed a significant improvement in general cognitive functions, especially memory, compared to the group in the educational cooking class.  In the studies on resistance training (Liu-Ambrose et al., 2021; Liu-Ambrose et al. 2024), participants (age 55 or over, sample size= 91) underwent either a progressive resistance training program or balance and tone classes twice a week, for 6 months. The training program consisted of Keiser circuit exercises and free weights: 2 sets of 10-12 reps. The balance and tone program involved stretches, Kegal and balance exercises in addition to functional movements, such as sit-to-stand. The balance and tone training group acted as a control and did not receive any progression in external loading. At the end of the training, older adults in the progressive resistance training group had a significant improvement in global cognition compared to the balance and tone group.
In both studies, when comparing results based on biological sex, females were found to have benefitted more from both aerobic and resistance training than males. Aerobic exercise particularly improved performance on measures of cognitive flexibility in females (Barha et al., 2017). Similarly, resistance training slowed the progression of white matter lesions in females with cerebral small vessel disease (Liu-Ambrose et al., 2024). The reason for such sex differences is unclear, but perhaps females benefitted more from these interventions because, according to some studies, resistance training increases insulin-like growth factor 1 (IGF-1) levels mainly in females and this, in turn, seems to be associated with lower white matter hyperdensities (Jiang et al., 2020; Cao et al., 2023). The take home message from these studies is that both aerobic and resistance training are beneficial for individuals (especially biological females) over the age of 65. Aerobic exercise seems to improve memory and executive functions (Liu Ambrose et al, 2016; Hsu et al. 2018), whereas resistance training improves global cognition in people with vascular cognitive impairment (Liu-Ambrose et al., 2012; Bolandzadeh et al., 2015). Overall, exercise can delay disease progression and the onset of dementia, while also improving quality of life in older adults. A shift towards more active lifestyles for older populations may allow current and future generations to live longer and healthier lives. This blog is a part of a series exploring how physical activity builds resilience against stress-related brain changes and mental health disorders. References:
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By Katherine Griffiths & Shannon Smith The conversation surrounding mental health has gained significant traction in research and the media in recent years. With approximately 10-20% of children and adolescents diagnosed with mental disorders (World Health Organization, 2024), and an assumed association between sedentary screen time and poorer psychological wellbeing (Mougharbel & Goldfield, 2020), the need for effective interventions that address these concerns has never been clearer. Dr. Katie Gunnell is an associate professor in the Department of Psychology at Carleton University who is investigating the relationship between screen time, physical activity, and mental health in adolescents and young adults. She received her Bachelor of Kinesiology and Master’s in Applied Health Sciences from Brock University followed by her PhD at the University of British Columbia. She then began working as a Junior Researcher and Scientist with the Healthy Active Living and Obesity Research Group at CHEO Research Institute. Dr. Gunnell now conducts research in the area of exercise and health psychology at Carleton University. Dr. Gunnell’s research addresses some growing concerns in today’s society. Recent trends show increasing rates of mental illnesses such as anxiety and depression among young people (Wiens et al., 2020). Further, declines in overall well-being have been exacerbated by the COVID-19 pandemic and lifestyle changes (e.g., increased sedentary behaviours and screen time, and decreased physical activity) (Gabet et al., 2023). Blame is often placed on screen time: headlines about the negative impacts of social media and other forms of device use on mental health are ever-present in the media. Despite this, the relationship between screen time and mental health outcomes is not cut-and-dry. The impact of screen time on mental health is highly debated and inconsistent (Gunnell et al., 2016b). Dr. Gunnell is particularly interested in the role that quality, as opposed to quantity, of screen time plays in this relationship. This avenue of research is particularly promising given the constant evolution of technology and variations in types of screen use. Currently, most research in the field focuses on the quantity of screen time, which may not tell the whole story. There is a concerning trend towards decreasing physical activity and increasing screen time (Gallant et al., 2020), two lifestyle variables linked to adverse health outcomes in youth. Canadian 24-hour movement guidelines have been established, which suggest healthy goals for physical activity and screen time for children and adolescents. This guideline suggests 1 hour of moderate-to-vigorous intensity physical activity, and less than 2 hours of screen time per day (Tremblay et al., 2016). However, in a longitudinal study of Canadian children, only 5% met all three guidelines at any point over an 8-year period (Gallant et al., 2020). Physical activity is one lifestyle variable which has a well-known and consistent correlation with better brain health and well-being (Gunnell et al., 2019). Since the pandemic in Canada, overall sedentary activity has increased. By spending more time behind a screen, we inherently spend less time being physically active. While the quantity of screen time may be influential, physical activity likely mediates the relationship between screen time and mental health. Physical activity is an important behavioural target that can be modified to enhance well-being. To understand how to better optimize the benefits of physical activity, we are required to delve into the three fundamental psychological needs within the Self-Determination Theory (Deci & Ryan, 2002): competence, autonomy, and relatedness. The satisfaction of these needs is thought to directly predict psychological well-being and behavioural outcomes and, in turn, play a significant role in how young people engage with physical activity (Deci & Ryan, 2000; Gunnell et al., 2016a). The feeling of competence arises when individuals believe they can successfully tackle tasks, such as mastering a new sport or achieving fitness goals. Activities that are optimally challenging—neither too easy nor overwhelmingly difficult—are most beneficial, as success in these activities fosters self-efficacy and improved mental health. Autonomy refers to the sense of control and choice over one’s actions. Involvement in physical activities that youth genuinely choose for themselves, rather than those imposed by parents or institutions, enhances their motivation and engagement. Finally, relatedness encompasses the need to feel connected to others who you feel are important. Social interactions during physical activities create a sense of belonging and support, whether through team sports, group exercises, or simply playing with friends. A longitudinal study in New Brunswick, part of the Monitoring Activities of Teenagers to Comprehend their Habits (MATCH) project followed 842 participants aged 10 to 11, tracking their measures of psychological need satisfaction and moderate-to-vigorous physical activity every four months for three years. The findings of this study revealed that those who experienced higher satisfaction of their psychological needs engaged in more physical exercise, leading to better health-related quality of life (Gunnell et al., 2016a). Therefore, as we seek to address the mental health crisis among young people, promoting physical activity that fulfills these three needs can be a vital strategy. Increasing outdoor time not only boosts physical activity but also enhances mental well-being (Bélanger et al., 2019). Additionally, incorporating active transportation, like walking or biking, supports independent mobility and exploration and significantly reduces mental distress in children (Larouche et al., 2024). Families also play an essential role in this by modelling active lifestyles and prioritizing outdoor activities together. Engaging in physical activities as a family can help to strengthen bonds and fulfill the need for relatedness. Ultimately, prioritizing physical activity and addressing these fundamental psychological needs can have a significant impact on improving mental health outcomes for young people in today’s challenging environment.  Source: Canadian Society for Exercise Physiology, Canadian 24-Hour Movement Guidelines for the Children and Youth (5-17 years) This blog is a part of a series exploring how physical activity builds resilience against stress-related brain changes and mental health disorders. References:
 Métis dance at Devil’s Lake, Dakota Territory, ca. 1870. Drawing by Corporal Louis Voelkerer, Company A, Thirty-first United States Infantry. Minnesota Historical Society (public domain) By Lisa Hebert and Kevin Simas Research showing the positive health benefits of dance are abundant (Atkins et al., 2019; Fong Yan et al., 2018; Ilić et al., 2024), but less is known about the impacts of culture-specific dance, such as the Red River Jig of the Métis People. Dr. Heather J.A. Foulds researches these impacts, including community, language, connection to the land and cultural identity to facilitate and influence health and wellbeing within the Métis community and beyond. Highlighting the importance of Métis-explicit research, Dr. Foulds shares, “Métis People are a specific Nation of Indigenous Peoples. Our history and colonial relationship, like our health and wellbeing, are unique from that of other Indigenous Nations in Canada. Supporting the health and wellbeing of Métis People requires distinctions-based approaches, considering the unique complexities of identity and history.” As a Métis woman herself, Dr. Foulds holds a sense of responsibility to her community, above and beyond her research or work, “I see my research as a way to serve and support my community. Doing research with Métis dancing, and the Red River Jig in particular, is a means of making the dance more accessible to the community and providing opportunities for Métis People to learn and practice the dance. Health research in this area is also a means of supporting the health and wellbeing of my community and Nation.” The Red River Jig is an intricate dance with rapid and skillful footwork, danced to fiddle music. The dance was influenced by the Plains First Nation dances and Scottish, Irish, Scandinavian and French-Canadian traditional dances. Fur traders from Scotland, Ireland and France introduced the fiddle to these communities and the music was passed on through generations taking on a unique style of its own (Hafez et al., 2021, Red River Jig – Turtle Mountain-Souris Plains Heritage Association, n.d.). “The Red River Jig is one of the central elements of Métis culture. This dance came to exist at the time the Métis Nation was born. The history of the Métis Nation and our culture are embedded within the dance” explained Dr. Foulds, “(It) has always been about bringing different people and cultures together, building relationships, and celebration. Studying this dance is an important way of sharing, promoting, and supporting Métis culture and Métis People, in an inclusive and celebratory way.” Dr. Foulds' has taken the time to evaluate the Métis Red River Jig and its impact on the health and spiritual wellbeing of Métis People. Through qualitative interviews investigating the cultural and spiritual impact of the dance, Dr. Foulds has identified four main themes categorizing the experiences of Métis Red River “Jiggers”. The 1st theme focuses on community bonding: she found that the Red River Jig is seen as its own source of community social support wherein participation creates and strengthens bonds and ties to the Métis community. The 2nd theme focuses on identity: learning and performing the dance builds a heightened sense of awareness and pride in their Métis ancestral roots, allowing Métis People to embrace and reclaim their culture and identity. The 3rd theme focuses on spiritual connectedness: the Red River Jig engages the mind, body, and spirit, wholistically connecting one to their whole self; this connectedness is viewed as an emotional, physical, mental, and cultural connectedness, wholistically fueled by the dance. The 4th theme focuses on cultural healing: the Red River Jig holds therapeutic value, providing a means of healing from present and historical trauma. With these identified themes, Dr. Foulds was able to highlight how cultural Métis traditions, such as the Red River Jig, are vital to restoring cultural identity, improving their sense of a Métis community, and facilitating the physical, mental, emotional, and spiritual health and wellbeing of the Métis people. The Red River Jig serves as a “conduit” to bring Métis people back to their roots: their Métis culture, community, history and identity. Dr. Foulds’ has also investigated the use of the Red River Jig as an exercise, in a dance class study with before-and-after health assessments. She found that it can be classified as an “intense” exercise, with intensity levels equivalent to fast running, biking, and aerobics with weights. While more quantitative data are being assessed, preliminary results show that Red River Jigging should be intense enough to improve the fitness levels of active individuals, and that it may improve mental health in a similar manner to that of typical aerobic exercise. Further, consistent practice was found to improve physical fitness, positively impacting cardiovascular health while decreasing the risk for cardiovascular disease, and specifically improving tandem stance performance (i.e., balance). Dr. Foulds’ research highlights the importance of Métis-specific experiences when it comes to the health and wellbeing of Métis People. Culture, identity, and community are an important trio of factors for Métis-specific health and wellbeing. The traditional Métis Red Rivier Jig holds important implications when it comes to promoting these factors. In addition, the dance holds valuable health and wellbeing implications, with its demonstrated potential for use as an exercise and promoting many health-related outcomes. Overall, the Red River Jig holds spiritual, historical, and cultural importance for Métis People, while educating, fostering connectedness, strengthening the community and helping Métis People build a stronger sense of cultural identity.  Métis sash with fiddle. Courtesy of Dr. Heather J.A. Foulds About Dr. Foulds, (Métis): An Associate Professor in the College of Kinesiology at the University of Saskatchewan, Dr. Foulds holds a PhD in Experimental Medicine from UBC, a M.Sc. in Human Kinetics and a B.Sc. in Biochemistry and Molecular Biology. She is the Chair of the Heart & Stroke/CIHR Indigenous Early Career Women’s Heart and Brain Health, and Co-Scientific Director of aen mamawii kiiayaahk (Healing Together) Métis Health and Wellness Research Network.
This blog is a part of a series exploring how physical activity builds resilience against stress-related brain changes and mental health disorders. References:
Community Health and Wellbeing: The Impact of Trauma and Violence Informed Physical Activity (TVIPA)4/1/2025  By Clare Murray-Lawson & Kate Harris In Canada, only 49% of adults and 39% of children currently meet the physical activity (PA) levels recommended by ParticipACTION, despite the well-documented benefits for both mental and physical health (Roberts et al., 2017; Statistics Canada, 2021). When considering this statistic, you might wonder what influences an individual’s decision to not engage in PA. Perhaps a busy schedule, lack of motivation, or simply not enjoying exercise. However, we often overlook the systemic and personal barriers that prevent many people from engaging in PA. Dr. Francine Darroch, a professor at Carleton University, has spent the past decade researching these barriers. Through her work she has identified, characterized, and developed strategies to address them, leading to the creation of the Trauma and Violence Informed Physical Activity (TVIPA) program. Nearly two-thirds of adults in Canada have experienced—or will experience—a traumatic event in their lifetime, and an even greater number will face mental health challenges such as depression and anxiety (Statistics Canada, 2024). This presents a paradox: while PA is strongly linked to improved mental health, trauma can become a significant barrier to participation. To address this, Dr. Darroch and her team developed the TVIPA program, beginning with a focus on the unique obstacles preventing gender-identifying women from engaging in PA. These barriers range from socioeconomic status and domestic violence to access to equipment, racism, gender discrimination, and education. Their approach started with extensive community engagement, environmental scans, and geographic information system (GIS) mapping to identify “recreation deserts” where PA opportunities were most limited. The next focus was on knowledge exchange streamlined into a clear and concise training program. Through focus groups, community feedback, and insight from experts in the field, the TVIPA online training modules were designed. The purpose of these modules is to educate and support PA providers by covering the key concepts of TVIPA, the effects of trauma on the body and brain, the impacts of physical activity on the lives of those with lived experiences of trauma, and examples of TVIPA practices.  Following the development of these modules, community-based interventions were launched at four sites across Canada in order to examine the impact of TVIPA on the wellbeing of women experiencing inequity. One such community is located right here in Ottawa: The Banff-Ledbury Community. The young, racially and economically diverse group of residents that call Banff-Ledbury home experience several barriers that limit their access to recreation and PA. GIS mapping of the area has highlighted significant geographical, structural, and financial challenges that contribute to the community being classified as a “recreation desert”. Safety concerns such as insufficient street lighting and poorly maintained walking and biking paths, as well as the high cost of accessing nearby recreation spaces, result in residents having limited opportunities to engage in PA. For these reasons, the Banff-Ledbury community is an ideal setting to implement and evaluate TVIPA programming. Across the four locations, a total of 168 participants engaged in at least one 6-week intervention wherein trained TVIPA practitioners led a range of physical activities including yoga, strength training, non-contact boxing, walking, and dancing. To combat some of the common barriers to PA, each site offered women access to a safe space, equipment and gear, and free on-site childcare. Health outcomes were assessed at baseline, using daily check-ins, and at the end of the 6-week intervention using TVIPA-specific scales. Preliminary findings of this ongoing study provide support for the use of TVIPA in improving health and wellbeing. Approximately 93% of women stated they felt better following the programming, and over 90% reported that the TVIPA intervention improved their mental health, physical health, and overall quality of life. Comments from participants highlight the importance of group PA in building community connections and social support networks, both of which can lead to improved mental health outcomes.  Looking ahead, Dr. Darroch and her team plan to facilitate a knowledge and experience exchange between the four sites and are hoping to expand the study to explore the use of TVIPA programming in males and single fathers. Previous and ongoing work is also assessing the implementation of TVIPA in the LGBTQIA+ community (Simpson & Darroch, 2024). Ultimately, TVIPA is not just about exercise and movement – it involves healing, empowerment, and social connectedness. By fostering safe, accessible, and inclusive PA experiences, TVIPA helps build relationships and promote wellbeing.
This blog is a part of a series exploring how physical activity builds resilience against stress-related brain changes and mental health disorders. |
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