Participants in the active comparator group will attend 5 separate training sessions. Each session will involve a 5 minute warmup of joint mobilization exercises and mild pedaling on the bicycle before the main effort of continuously using the bicycle for approximately 20 minutes. The session finishes with a 5 minute cooldown period and light stretch. Heartrate will be monitored regularly in order to prevent this exercise exceeding the relative intensity of the Martial Arts intervention group. Participants will be allowed to talk and interact with research assistants in order to keep socialization effects consistent across groups.

Participants in this group will attend 5 separate training sessions. Each session will involve watching educational videos on martial arts techniques and training methods from a sedentary position. Participants will be allowed to talk and interact with research assistants in order to keep socialization effects consistent across groups.

The trail-making test is a global cognition and spatial awareness assessment involving two parts. Respondents must complete each part as quickly as possible using a single, continuous pencil-drawn line. For Trails part A, the numbers 1-26 are randomly arranged on a sheet of paper and respondents are required to connect the numbers, in order, using a single pencil line. The pencil is not allowed to leave the paper until the task is complete. The same is true for Trails part B, but the sequence is now numero-alphabetic (1, A, 2, B, 3, C and so on). The task is complete when the participant reaches the end of the sequence. Performance will be measured by how long it takes the participant to complete parts A and B.

The Flanker task paradigm assesses inhibition control. The task utilizes pictures and symbols and is delivered using an iPad. Participants will be required to correctly identify, as fast as possible, the direction a central arrow among a set of surrounding arrows that are pointing in either congruent or incongruent directions. Performance will be assessed using average reaction time responses and accuracy across the congruent and incongruent trials. Inhibition percent interference will be calculated using the formula ((incongruent reaction time - congruent reaction time)/congruent reaction time) * 100.

A dynamometer will be used to assess grip strength. Under supervision, participants will engage in two trials per hand (unless each trial results in an increasing or identical score, at which point a third trial will be used). The highest score, as well as an average of the two highest scores, will be recorded as measures of grip strength from this task.

To assess mobility, participants will be asked to walk up and down a single 15-step staircase. After explanation and demonstration of the task, participants will be asked to safely descend as quickly as possible, without skipping stairs, running or using the railing for assistance. The same will be asked for participants during stair ascension. Performance will be recorded as total time (seconds) to complete stair ascent and descent.

Balance will be assessed by asking participants to stand on one leg for a maximum of 30 seconds. Participants may not use any assistance and performance will be recorded as balance time (in seconds) without touching the floor or their base leg with their elevated leg.

Agility will be assessed with a timed, choreographed sequence of steps on a dotted floor mat (positioned in an X-pattern). Performance will be based on how quickly (measured in seconds) they can perform the prescribed, choreographed sequence.

This is a 4-item self report assessment of physical activity. Respondents are asked the frequency they engage in strenuous, moderate and mild activity for 15 minutes or more as part of their free time.

13-item self-reported measure of individual differences in control. Items are scored on a 1-5 likert scale (1 = not at all like me, 5 = Very much like me). Scores are totaled and the mean average calculated to be used in final analysis.

The Multidimensional Outcome Expectancies for Exercise Scale (MOEES; Wójcicki, White, & McAuley, 2009) is a 15-item questionnaire that has three subscales: physical outcome expectancies, social outcome expectancies, and self-evaluative outcome expectancies. The MOEES assesses an individual's beliefs or expectations about the benefits of regular exercise. Each question is based on a 5-point Likert scale, ranging from 1 (strongly disagree) to 5 (strongly agree). Each subscale is scored by summing the total items, with higher scores being indicative of higher outcome expectations for exercise.

The Exercise Motivations Inventory-2 will be used to assess the type of reasons one has for participating in an exercise program (and their relative strength). Only subscales with items involving appearance, strength/endurance, nimbleness and positive health will be used. Composite scores will be computed for each subscale by summing and averaging responses.

Trait anxiety, or one's disposition to respond with anxiety to situations perceived as threatening will be assessed with the State Train Anxiety Inventory. It comprises 20 items (11 direct worded and 9 reverse worded), and respondents answer according to how they generally feel; responses are provided on a frequency scale ranging from 1 (almost never) to 4 (almost always). Composite scores are computed by summing and averaging items.

The established Hospitalized Anxiety and Depression scale consists of 14 questions, and utilizes a 0 to 3-point Likert scale. Oddly numbered questions comprise the Anxiety subscale and evenly numbered questions comprise the Depression subscale. Six items are reversely coded. The sum of item scores in these questions are the final outcome scores per subscale, with 0-7 considered normal, 8-10 considered borderline abnormal and 11-21 considered abnormal.

A 12-item questionnaire will be used to assess one's usage of self-regulatory strategies that promote physical activity including cognitive and behavioral strategies. Items are scored 1 (Never) to 5 (Very often). Our prior work has determined that this scale is not uni-dimensional across samples. We will therefore use an empirically-driven factor analysis to determine the best set of items to include in the mean composite.

A 13-item questionnaire will be used to assess self-efficacy specific to possible barriers affecting exercise adherence. All items will be answered on a 0-100% Likert scale in increments of 10%. Prior research suggests that this may not be a uni-dimensional scale and therefore a composite will be based on a 4-item composite. These four items best reflect participants' confidence to self-regulate in the face of actual barriers, including exercising regularly in the face of bad weather, while on vacation, without encouragement, and when under personal stress. These four items will be averaged to generate our main outcome of interest, and the remaining nine items will be assessed for exploratory purposes.

A novel questionnaire will assess prior martial arts experience. For example, "Do you have any experience with martial arts or combat training? This includes any combat training as part of military or police service." Individual item averages and frequencies will be used to describe the sample.