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

Sedentary lifestyle has become increasingly prevalent among young adults, leading todecreased physical fitness levels and negatively affecting psychological well‐being.Although exercise‐based interventions are widely recognized as effective strategies tomitigate these risks, there is limited comparative evidence regarding the differentialeffects of distinct exercise paradigms in healthy sedentary young individuals.Yoga, as a mind‐body intervention, integrates physical postures, breathing techniques,and mindfulness practices, and has been shown to improve flexibility, balance, muscularendurance, and psychological outcomes such as stress and well‐being. On the other hand,traditional exercise programs focusing on stretching and strengthening targetmusculoskeletal functions more directly and are known to enhance muscle strength,endurance, and functional performance. However, studies directly comparing these twoapproaches under equivalent conditions (i.e., duration, frequency, and intensity) in ayoung, healthy sedentary population are scarce.The primary aim of this randomized controlled trial is to compare the effects of astructured yoga program and a combined stretching and strengthening exercise program onphysical fitness and psychological well‐being in sedentary young adults. Additionally,the study aims to investigate how baseline physical and psychosocial profiles influenceindividual responses to these exercise interventions.The study is designed as a two‐arm, parallel‐group randomized controlled trial. A totalof 50 healthy sedentary individuals aged 18‐30 years will be recruited and randomlyassigned to either the yoga group or the stretching‐strengthening exercise group. Bothinterventions will be conducted over a 6‐week period, with sessions held twice per week,each lasting approximately 50 minutes.The yoga intervention will consist of three main components: (1) breathing awareness andpreparation, including pranayama and low‐intensity mobility exercises; (2) a structuredsequence of yoga postures (asanas) involving standing poses, balance poses, forwardbends, backbends, and core stabilization exercises; and (3) a relaxation and mindfulnessphase, including Savasana. The program will follow a progressive structure, graduallyincreasing intensity and complexity over the 6‐week period.The stretching‐strengthening program will include core stabilization exercises, upper andlower extremity strengthening, and flexibility exercises. Exercises will target majormuscle groups using body weight, resistance bands, and free weights, with progressiveincreases in repetitions, sets, and resistance. Each session will conclude with staticand dynamic stretching exercises.Outcome measures will be assessed at baseline and after the 6‐week intervention period.Physical fitness parameters will include muscle strength (hand‐held dynamometry),muscular endurance (sit‐up test and plank duration), flexibility (sit‐and‐reach test),and dynamic balance (Y‐Balance Test). Psychological outcomes will include psychologicalwell‐being and sleep quality, assessed using validated questionnaires. Additionally,participants' expectations regarding the intervention and their adherence andsatisfaction levels will be evaluated.