Yoga vs. Stretching-Strengthening: Physical Fitness in Sedentary Young Adults

Condition(s) studied

Investigational drug(s) / intervention(s)

yoga group: The yoga group will participate in a structured beginner-level yoga program consisting of two 50-minute sessions per week for six weeks. All sessions will be conducted under the supervision of the researchers. Each session will comprise three primary phases: Preparation and Breath Awareness: 5 minutes Asana Flow: 40 minutes Deep Relaxation and Mindfulness: 5 minutes Throughout the intervention, the exercise intensity and difficulty level will be increased progressively.

stretching-strengthening group: The stretching-strengthening group will participate in a structured exercise program consisting of two 50-minute sessions per week for six weeks. The exercises will be performed under the supervision of the researchers. The program will comprise core stabilization, upper and lower extremity strengthening, and stretching phases. Throughout the intervention, the exercise intensity and difficulty level will be increased progressively; progression to the next level will occur when a participant can exceed the target number of repetitions without compromising proper form.

Study summary

The goal of this clinical trial is to learn if yoga or stretching-strengthening exercises are more effective in sedentary young adults who are currently healthy but at risk due to inactivity. The main questions it aims to answer are:

Which exercise type leads to better improvements in physical fitness, mental well-being, and sleep quality based on a person's starting profile?

How do initial levels of balance and muscle strength affect how well a person responds to these exercises?

Researchers will compare a yoga group to a stretching-strengthening exercise group to see if one approach is more effective than the other for specific types of individuals.

Participants will:

Be evaluated for their starting physical fitness (balance and strength) and psychological health.

Perform either yoga or stretching-strengthening exercises regularly during the study period.

Complete surveys about their mood, stress levels, and sleep quality.

Be re-tested at the end of the program to measure changes and improvements.

Eligibility

Primary outcome measure(s)

• Muscle Strength — Baseline
  Measured by Hand-Held Dynamometer (HHD) for deltoid, biceps, triceps, quadriceps, hamstring, and gluteal muscles. Highest value of 3 trials (kg/N)
• Core Endurance by Plank Test duration — Baseline
  Measured by Plank Test duration (seconds) following ACSM protocols.
• Core Endurance by Sit-up Test — Baseline
  Measured by Sit-up Test (repetitions in 1 minute) following ACSM protocols.
• Flexibility — Baseline
  Measured by the Sit and Reach test to evaluate hamstring and lower back flexibility (in centimeters).
• Balance — Baseline
  Measured by Y-Balance Test composite score (%) in anterior, posteromedial, and posterolateral directions.
• Muscle Strength — At the end of 6 weeks.
  Measured by Hand-Held Dynamometer (HHD) for deltoid, biceps, triceps, quadriceps, hamstring, and gluteal muscles. Highest value of 3 trials (kg/N)
• Core Endurance by Plank Test duration — At the end of 6 weeks.
  Measured by Plank Test duration (seconds) following ACSM protocols.
• Core Endurance by Sit-up Test — At the end of 6 weeks.
  Measured by Sit-up Test (repetitions in 1 minute) following ACSM protocols.
• Flexibility — At the end of 6 weeks.
  Measured by the Sit and Reach test to evaluate hamstring and lower back flexibility (in centimeters).
• Balance — At the end of 6 weeks.
  Measured by Y-Balance Test composite score (%) in anterior, posteromedial, and posterolateral directions.

Trial sites (1)

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