Yoga vs. Stretching-Strengthening: Physical Fitness in Sedentary Young Adults
Trial statusNot yet recruiting
Trial phaseNot applicable
Trial typeInterventional
Biological sexAll
Age18-30
SponsorIstanbul University - Cerrahpasa
About this trial
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 criteria
This trial accepts healthy volunteersQualifiers
Being between 18 and 30 years of age,
Having a body mass index (BMI) of less than 30 kg/m²,
Being healthy (having no known systemic, neurological, psychological, or orthopedic diseases),
Not having participated in regular exercise within the last six months,
Disqualifiers
Individuals with a history of injury, surgery, or pain complaints affecting the musculoskeletal system within the last six months,
Individuals with neurological, cardiovascular, respiratory, endocrine, psychiatric, or metabolic diseases,
Individuals who participate in any regular sporting activity,
Female participants who are pregnant or have a suspected pregnancy,
Trial design
Design model
Parallel
Treatments tested in this trial
yoga group
Other interventionThe 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
Other interventionThe 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.
Treatment groups
50 Participants
are divided into 2 treatment groupsGroup A: Yoga groupExperimental treatment 1 intervention
Group B: Stretching -Strengthening GroupExperimental treatment 1 intervention
Trial outcomes
Primary outcomes
1
Muscle Strength
Measured by Hand-Held Dynamometer (HHD) for deltoid, biceps, triceps, quadriceps, hamstring, and gluteal muscles. Highest value of 3 trials (kg/N)
Time frame
Baseline2
Core Endurance by Plank Test duration
Measured by Plank Test duration (seconds) following ACSM protocols.
Time frame
Baseline3
Core Endurance by Sit-up Test
Measured by Sit-up Test (repetitions in 1 minute) following ACSM protocols.
Time frame
Baseline4
Flexibility
Measured by the Sit and Reach test to evaluate hamstring and lower back flexibility (in centimeters).
Time frame
BaselineSecondary outcomes
1
Psychological Well-being Score
Assessed using the Psychological Well-being Scale (validated in Turkish by Akın, 2008). This is a multi-dimensional self-report scale that evaluates life satisfaction, self-acceptance, purpose in life, and personal growth. The total score is calculated based on the sum of the sub-dimension scores.
Time frame
Baseline2
Sleep Quality
Sleep quality will be evaluated using the Pittsburgh Sleep Quality Index (PSQI), a self-report scale used to assess the sleep quality of individuals over the past month. Global scores range from 0 to 21, where higher scores indicate poorer sleep quality. A total score of 5 or higher is considered indicative of poor sleep quality.
Time frame
Baseline3
Psychological Well-being Score
Assessed using the Psychological Well-being Scale (validated in Turkish by Akın, 2008). This is a multi-dimensional self-report scale that evaluates life satisfaction, self-acceptance, purpose in life, and personal growth. The total score is calculated based on the sum of the sub-dimension scores.
Time frame
At the end of the 6-week intervention.4
Sleep Quality
Sleep quality will be evaluated using the Pittsburgh Sleep Quality Index (PSQI), a self-report scale used to assess the sleep quality of individuals over the past month. Global scores range from 0 to 21, where higher scores indicate poorer sleep quality. A total score of 5 or higher is considered indicative of poor sleep quality.
Time frame
At the end of the 6-weeksSponsors and contacts
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Source ClinicalTrials.gov
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