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A woman is laying on a bed wearing headphones and holding a cell phone.
By Gillian Wortley July 31, 2025
The research is out… and it’s conclusive! You simply cannot sit for long periods of time without getting up to move: your mother has told you; your doctor is telling you, The World Health Organization is advising you, in no uncertain terms; even your smart watch is asking you to get up and move! But are you doing it? Perhaps today’s Music and Wellness Blog will give you the facts and help inspire you to indulge in regular body breaks or “exercise snacks” as they are more commonly being called. Active breaks are not just a nice idea, they are imperative. Research from The University Of British Columbia, Faculty of Medicine The Importance of Movement Breaks - UBC Physical Therapy and Research Clinic found that these short breaks help to reduce the associated risks of a sedentary lifestyle. Even short, simple activities like walking, household chores and gardening can add up to supporting a healthier balanced day. The World Health Organization suggests a 40% increase in mortality is associated with prolonged sitting and recommends short bursts of physical activity. My physiotherapist quips that sitting is the new smoking. When I made the transition from a teaching career that had me up on my feet much more, I felt the difference because now my day often consists of prolonged hours of writing and online meetings. There is a lack of consensus about how long is too long in a sitting position. You may have heard that a break every 20 minutes is advised; that for me feels a little too frequent. I have read that the brain focuses well in 90 minutes cycles and that attention will wane after that stretch of time. So my personal protocol that addresses these issues is this: I choose 30-45 minute work sessions, set a timer or alarm and then ask Alexa to play one of my high motivation tunes to fire up my heart rate. The dogs will watch me dance around the room, jump as high as I can and land in a deep lunge for 10-12 reps, or they may witness one of my favourite activities that is often accompanied by a disco selection, speed cleaning the kitchen. I may alternate throughout the day with a relaxing track. My go-to here is Room 217’s Diverse Sounds Collection where soothing melodies will accompany a pose of the child, my legs up against the wall, or some gentle Tai Chi movements. What is important is that you choose music that is right for you. What music motivates you? Calms you? The more these energizing exercise snacks become part of your daily routine, you will know what your body needs- a bit of workout pop to get you jumping on the spot or a strum of the guitar and solo voice to guide you into a five minute full body stretch. The body break is your practice, and it must work for you to be consistent, from your musical selections to your body’s needs and requirements. Your body will thank you, your overall health and your brain too. Enjoy today’s snack!
A cup of coffee next to a laptop and a card with a frog on it
By Gillian Wortley July 17, 2025
You’ve most likely heard about the power of self talk. There are numerous studies that support the use and practice of simply saying kind, motivational or instructional words to yourself. How many of us, however, continue to default into engaging in an unhelpful and critical monologue? I’ve often heard, why would you say something to yourself that you would never consider saying to your friend? Perhaps that is the crux of the problem, before we continue, it is of utmost importance to develop a loving and compassionate relationship with ourselves. If that seems easier said than done then STEP 1: there is a world of mindful self-compassion for you to explore through Dr. Kristin Neff’s The Mindful Self-Compassion (MSC) Program Positive Self Talk has been proven to impact so many aspects of our lives such as sports performance as well as other forms of performance including task completion . Positive Self Talk has also been found to support attentional focus and resilience to distraction . Studies have also shown that it can help to alleviate depression in adolescents and students . It can help with public speaking anxiety and even in helping you beat disease and aid in healing and recovery . The essential messages drilled down: you are important, you matter, you are worth it, so believe in yourself. How is it done, you ask? And how can it involve the use of music? This daily ritual can take as little as 20 seconds a day and can be personalized to be accompanied by the music of your own choice. The technique is simple but has deep and far-reaching benefits:  Close your eyes and bring your attention to your breath for at least 3 deep inhalations and exhalations. Recall a recent challenge, obstacle that you have encountered, or self doubt and observe your body’s response. Where can you feel a tightening or discomfort? With one hand on your heart and the other on your belly offer kindness, compassion and visualize how you can offer yourself a helping hand, to be a friend to yourself. Come up with a short phrase to capture how you can make yourself feel loved and supported, perhaps something like, “today was hard, tomorrow will be a better day” or “ I forgive myself”, or maybe, “I am capable of more than I realize”. Now choose a tune, it might even be the earworm that has been going through your mind all day or just a favourite melody that you know well and put the phrase to the tune. Repeat this throughout the day, seeing it as an antidote to the sinking feelings that you are struggling with. This short and beautiful practice can help sustain and fortify you when you are faced with challenges and can become one of the effective practices that you can turn to with a sense of routine or ritual to support your performance, your resilience and your overall wellness.
A beach with palm trees and chairs and a pier in the background.
By Gillian Wortley July 3, 2025
Summer has finally returned to Southern Ontario, where Room 217’s head office is located. After a long winter and an indecisive spring, the warmth and fullness of the season are a welcome relief, and with it comes new editions to our Music and Wellness blog series. We all know the benefits of being outside. The sounds, rhythms, and sensations of nature seem to instinctively calm us. Whether it’s the rustling of leaves, birdsong, the babble of a brook, the lapping of waves, or the nighttime chorus of crickets and frogs, these natural soundscapes immediately signal safety and rest to our nervous system. They stimulate the parasympathetic response, the part of our autonomic nervous system responsible for rest, relaxation, and recovery. Scientific research supports the theory that humans possess an innate desire to connect with nature. The word biophilia literally means “love of life.” This deep-rooted connection helps explain the joy and curiosity we feel when we encounter natural sights, smells, and especially sounds. These experiences are more than pleasant; they are biologically regulating. Icelandic musician Björk explored this idea creatively in her concept album Biophilia, calling it a musical revolution that maps melodies to natural phenomena, an artistic expression of our primal connection to the living world. From a wellness perspective, certain natural sounds are particularly effective at reducing stress. For instance, gentle ocean waves are slow, rhythmic, and predictable. They often occur at frequencies that align with the brain’s delta wave state (0.2 Hz), a state linked to deep relaxation and sleep. This phenomenon is known as brainwave entrainment, where our brain activity syncs with external rhythms. It can slow our breathing, lower heart rate, and ease anxiety. Even if you can’t get to the ocean or forest, listening to high-quality recordings of nature sounds can offer similar benefits. These soundscapes are now used widely in therapeutic settings to support calm, focus, and sleep. In recent years, musicians have begun integrating natural sounds directly into their compositions to support these effects. One of the most well-known examples is Weightless by Marconi Union, a piece created in collaboration with sound therapists. It’s considered by many to be the most relaxing track ever recorded, designed with a tempo that slows gradually from 60 to 50 beats per minute, matching the resting human heartbeat, and includes ambient sounds from nature. Here are a few other notable examples of music that incorporates natural soundscapes: Brian Eno – Ambient 4: On Land Subtle layers of frogs, distant thunder, and misty echoes create a serene, immersive sound environment. Max Richter – Sleep An eight-hour piece with ambient drones, soft piano, and flowing water sounds, designed to support rest and deep sleep. Nils Frahm – Says / Tristana These minimalist compositions include field recordings of leaves crackling, birds chirping, echoey natural spaces. Bernie Krause – The Great Animal Orchestra A pioneer in ecoacoustic music, Krause uses authentic recordings of birds, whales, rainforests, and insects to showcase the natural world’s own music.  Whether through live experience or curated recordings, the music of the natural world can help us slow down, regulate, and reconnect. For your own wellness or to support someone you love why not try listening to the sounds of nature in music.
A group of women are sitting around a table in a room.
By Chelsea Mao May 29, 2025
This article was written by Chelsea Mao and is part of a series provided by upper year Health Sciences students at McMaster University. I have always been infatuated with music. Playing piano and flute, albeit it was my mom who made me play these instruments, since I was nine, has helped me develop patience and passion. These days, it’s my bass guitar that I turn to when life feels overwhelming. There’s something grounding about its low, steady rhythms that feels almost meditative. Music has become my go-to stress reliever, a way to unplug from the chaos and reconnect with myself. Through years of practice, I didn’t just learn notes and scales—I learned patience, discipline, and the quiet joy of creative expression. Music has always been an instrument of comfort for me, and I believe many others can relate. With easy access to technology, music is always within reach, serving as a tool for mental well-being. Music is more than something we listen to while driving or showering, it’s powerful in the way it can shape how we feel, move, think, and connect. But what is it about music that can move us in such an impactful way? It ranges from rhythm to social connectivity, with s cience deeply rooted in its influence on our wellbeing . With my experience with music, I wanted to see what it is about music that helps with one’s quality of life. Tonality plays a crucial role in shaping our emotional responses to music. It encompasses harmony, melody, timbre, and tones in speech and sound. The Vocal Similarity Theory suggests that our experience with tones shapes how we perceive and process music. Music therapists and musicians have intuitively used tonality to modulate emotions, aligning with scientific findings on how specific tonal qualities impact mood. I personally love listening to lively music when I’m with my friends, or listening to classical music when I need to calm any nerves I have with school. Rhythm is another vital element that influences our sensory and motor functions. Neural Resonance Theory suggests that rhythm plays a role in improving sensory and motor functions in music therapy. Rhythmic music has historically transformed labour-intensive work into more bearable experiences. The biological foundations of rhythm offer insights into how music can address challenges in mood, cognition, and motivation. Reward mechanisms in the brain are strongly linked to music. Listening to music activates the brain’s reward system , releasing dopamine and fostering pleasure, motivation, and emotional regulation. This activation explains why music can be deeply satisfying and even addictive in some cases. The way music stimulates the brain’s reward system contributes to its effectiveness in alleviating symptoms of anxiety, depression, and stress. After I finish a test, I usually grab my bass and start jamming to my favourite songs. It’s my go-to stress reliever! As soon as I start playing, I slip into a flow state, letting my fingers follow the vibe and my emotions lead the rhythm. It feels extremely freeing. Sociality is another core aspect of music’s impact. Music strengthens bonds, enhances group cohesion, and provides a means of expression beyond language. Since music is inherently social, it has been used across cultures to bring people together, from communal singing to shared musical experiences. This social component of music further supports its therapeutic applications, as engaging in music-making with others fosters a sense of belonging and emotional connection. For my family events, we would often play classic, nostalgic Chinese music, and it’s a beautiful way for all of us to connect emotionally. Incorporating music into our everyday lives is more than just a way to pass time, it’s a practice that positively impacts emotional well-being, strengthens social bonds, and enhances cognitive and sensory functions. From its ability to ground us in moments of stress to its role in fostering connections, music is a unique and accessible tool that aligns with our biological, emotional, and social needs. By embracing music intentionally, we create a form of joy and happiness that can enhance the quality of our lives.
A group of women standing in front of a wall that says help for today hope for tomorrow
By Bev Foster April 8, 2025
The role of health and social care leaders is to drive lasting change that enhances both quality of care and the experience of the care team. Implementing effective change in a care setting is complex—but it doesn't have to be daunting. MUSIC CARE CERTIFY (MCC) is a transformative solution that not only improves the well-being of care recipients, but also nurtures a culture of innovation and collaboration among staff. MCC is more than just a program—it’s a change management system. It provides a structured, step-by-step approach to implementing music as a core element of care, ultimately enhancing quality of life and supporting quality improvement across your organization. The goal of MCC is to establish, integrate and evaluate music within caring communities to achieve better care outcomes. How Does it Work? MCC is built around five quality drivers that are designed to help deliver and sustain a high standard of music care. These quality drivers ensure your organization integrates music care in a way that is sustainable, replicable, and measurable. They include: Leadership: Champions of change at every level—site team leaders, staff, and music care facilitators working together. Music-Rich Environment: Creating a space that enhances the emotional well-being of everyone through music. Professional Practice: Ensuring that music care is delivered by skilled professionals. Continuing Education: Providing ongoing training to ensure staff is prepared and confident in using music as part of their care approach. Action Research: Continuously assessing and improving the program to ensure the best care outcomes By using success criteria assigned to each quality driver, organizations can track their progress through Bronze, Silver, and Gold levels of achievement. Each level reflects the depth to which music care has been integrated into daily practices. From initial adoption (Bronze) to a fully embedded, transformative model (Gold), MCC provides clear milestones for caring communities to strive toward. Upon completing MCC certification, the caring community will be recognized as MUSIC CARE Certified. This prestigious designation signals your commitment to improving the quality of life and care for everyone within your site. The Real Benefits Change management doesn’t happen overnight—but with MCC, the benefits are clear and impactful: Staff Satisfaction: Care professionals report increased job satisfaction, resiliency, and retention. Innovative Culture: MCC fosters creative, innovative thinking, empowering care teams to explore new ways to improve care. Improved Care Outcomes: Music integration leads to better care experiences and enhances alignment with relational and person-centered approaches. A Competitive Advantage: Organizations that adopt MCC differentiate themselves, gaining a competitive edge by offering a unique, high-quality care experience.  In the next blog, we’ll dive into the stories of early adopters of MCC in Canada. The results are already speaking for themselves—MCC is changing the way care is delivered, creating a culture that values well-being, innovation, and measurable outcomes.
An elderly woman is wearing headphones and smiling.
By Bev Foster March 12, 2025
Health and social care leaders are tasked with making critical decisions that impact the wellbeing of both care recipients and staff. Since the COVID pandemic, we have all come to appreciate the complex challenges of providing quality care in long-term care (LTC) environments—challenges that often seem insurmountable, despite efforts to allocate resources effectively. A few years ago, I had a conversation with a newly appointed administrator in a long-term care home who asked me, "What’s so special about music?" It was a fair question. She was new to the sector, and with so many competing demands on her time and budget, she was understandably cautious about where to invest. That day, I gave her several compelling reasons why music should be a priority: it’s cost-effective, non-pharmacological, easily accessible, and most importantly, it’s part of the human experience. If I were to meet with that administrator again today, I’d focus on one key issue that’s at the heart of many care challenges: poor quality of life (QoL) for residents in long-term care, and how music care is a solution that can turn this around and quickly. Here’s why music care integration to address QoL is the investment every care leader needs to prioritize: Tangible Person-Centred Care Funding models often prioritize medical solutions over quality of life interventions, leading to institutionalized care recipients being treated as pathologies instead of people. Music, however, is an affordable, non-invasive, and customizable tool that can enrich the QoL for individuals at any stage of life. By purposefully designed music care programming, the focus can be shifted from just managing illness to fostering meaningful, person-centered care that enhances well-being. 2. Staffing and Retention The stress and burnout that care staff face is undeniable. Overworked and under-resourced teams struggle to meet the needs of care recipients, leading to high turnover and poor morale. Music care programs, which include self-care strategies for staff, create a calmer, more peaceful environment that can help reduce stress, improve job satisfaction, and bolster retention. Supporting staff resilience is essential in ensuring quality care for both residents and the workforce. Safety Safety concerns—whether physical, psychological, or environmental—are at the core of every caring community. Music care can enhance safety by reducing falls, especially during high-risk times like shift changes. Music also promotes cooperation and calm during caregiving tasks, helping care recipients feel more at ease. By incorporating mindful sound management into the environment, music helps create a safer, more comfortable space for all. Complex Care Needs Particularly in LTC, care recipients often face complex, multifaceted challenges—loneliness, pain, depression, anxiety, and behavioral issues. Music care offers a non-pharmacological, therapeutic intervention that addresses these needs without relying on medications or emergency room visits. By integrating music care into daily routines, the need for antipsychotics is reduced creating a more holistic approach to care. Operational Framework One of the biggest obstacles to music care integration is the lack of a structured framework. Without clear guidelines, standards, or expectations, music care often remains an afterthought. That’s why an evidence-based model, such as Room 217’s MUSIC CARE CERTIFY program, is critical. It promotes measurable outcomes, establishes the role of professional music care practitioners, and ensures that music care is sustainable and scalable across LTC organizations. Awareness and Advocacy While some care providers are beginning to recognize the benefits of music as a therapeutic modality, widespread public awareness and funding remain limited. Advocacy is needed by supporting music care education and public awareness campaigns. In this way, the evidence of music’s efficacy and especially for QoL, is brought to the forefront, making a compelling case for change that resonates with the LTC community and its decision-makers. Training for Healthcare Practitioners There’s currently no mandatory music care training for health and social care practitioners. While many professionals, including nurses, social workers, and recreation therapists, intuitively use music in their practice, they may not always have the tools or training to do so effectively. Providing music care skills training equips LTC staff with the confidence and knowledge to integrate music strategies responsibly and with purpose and to use it to boost their own self-care. In every meeting I have today with LTC administrators—whether they’re in suits or sweaters—I make it clear that musical care is a viable solution for ensuring good quality of life for everyone. With the right framework, education, and investment, music can be a transformative, scalable solution that impacts everyone in the circle of care.
Show More

Adaman J.,Blaney, P., (1995). The effects of musical mood induction on creativity. Journal of Creative Behavior. 29(2):95-108


Baker, F.A., & MacDonald, R.A.R. (2014). Experiences of creating personally meaningful songs within a therapeutic context. Arts and Health, 6(2), 143-161.


Fraser, A., Bungay, H., & Munn-Giddings, C. (2014). The value of the use of participatory arts activities in residential care settings to enhance the well-being and quality of life of older people: A rapid review of the literature. Arts and Health, 6(3), 266-278.


Fraser, K.D., al Sayah, F. (2011). Arts-based methods in health research: A systematic review of the literature. Arts and Health, 3(2), 110-145.


Huhtinen-Hilden, L. (2014). Perspectives on professional use of arts and arts-based methods in elderly care. Arts and Health, 6(3), 223-234.


Rider, M. and Weldin, C. (1990). Imagery, improvisation and immunity. Arts in Psychotherapy. 17:211-216.


Skaggs, R., (1997). The Bonny method of Guided Imagery and Music in the treatment of terminal illness: a private practice setting. American Music Therapy Association Perspectives 15 (1).


Skingley, A., Page, S., Clift, S., Morrison, I., Coulton, S., Treadwell, P., …Shipton, M. (2014). "Singing for breathing": Participants' perceptions of a group singing programme for people with COPD. Arts and Health, 6(1), 59-74.


Trappe, H.J. (2012). The effect of music on human physiology and pathophysiology. Music and Dementia, 4(2), 100-105.



Zaza, C., Sellick, S., Willan, A., Reyno, L., Browne, G. (1999). Healthcare professionals: familiarity with nonpharmacological strategies for managing cancer pain. Psychooncology 8(2): 99-111.

Books

Bonny, H. (1978). The role of taped music programs in the GIM process. Baltimore, MY: ICM Books.


Crowe, B. (2004). Music and soulmaking: Toward a new theory of music therapy. Lanham, MA: Scarecrow Press.


Gaynor, M. (1999). The healing power of sound. Boston, MA: Shambhala Publications. Inc.


Gaynor, M. L. (1999). The healing power of sound: Recovery from life-threatening illness using sound, voice, and music. Boston, MA: Shambhala Publications. Inc.



Juslin, P.N., & Sloboda, J.A. (Eds). (2010). Handbook of music and emotion: Theory, research, applications. Oxford, UK: Oxford University Press.

Links

American Music Therapy Association
www.musictherapy.org


Arts Health Network
www.artshealthnetwork.ca
 
Created to advance understanding of the many ways that arts-based activities contribute to individual and community health.


Canadian Association for Music Therapy
www.musictherapy.ca


Ontario Trillium Foundation
www.trilliumfoundation.org
 
The Ontario Trillium Foundation, one of Canada's leading grantmaking foundations, is an agency of the Government of Ontario.


Laurier Centre for Music in the Community
https://researchcentres.wlu.ca/laurier-centre-for-music-in-the-community/index.html



Sidney De Haan Research Centre for Arts and Health
https://www.canterbury.ac.uk/health-and-wellbeing/sidney-de-haan-research-centre/sidney-de-haan-research-centre.aspx