Feasibility of a Mind-Body Intervention for Optimism

This pilot study tests whether three brief mind-body activities can be delivered remotely to midlife adults, and whether they show early signs of improving cardiovascular health, emotional well-being, and stress. The activities are an emotional well-being writing exercise, two minutes of chair-assisted squats, and five minutes of slow-paced breathing. Insufficiently active adults aged 40 to 65 years are randomly assigned to one of eight groups. The groups cover every combination of the three activities, including one group that receives none. Participants complete their assigned activities in live Zoom sessions with a research assistant on five weekdays per week for four weeks (20 sessions). Blood pressure, heart rate, heart rate variability, a small blood sample, and questionnaires on emotional well-being and stress are collected at in-person visits before and after the four weeks. Participants also rate how they feel immediately before and during each activity.

Inclusion Criteria: * Aged 40 to 65 years * Able to read and write in English * Sedentary lifestyle, defined as fewer than 150 minutes per week of moderate-intensity physical activity and no structured exercise regimen in the past 6 months * Access to a computer or laptop and stable internet for Zoom sessions * Able to rise from a standard chair to standing without physical assistance and lower back into the chair in a controlled manner * Able to commit to 30-minute sessions 5 times per week for 4 consecutive weeks * Willing to provide a blood sample * Blood pressure below 140/90 mmHg, or blood pressure of 140/90 mmHg or higher that is treated with antihypertensive medication Exclusion Criteria: * Cardiovascular or respiratory disease * Symptoms of major disease * Systolic blood pressure of 140 mmHg or higher or diastolic blood pressure of 90 mmHg or higher without antihypertensive medication * Musculoskeletal limitations that impair squat performance * Surgical procedure within the past 6 months