Can Better Sleep and Exercise Offset the Heart Risks of Too Much Screen Time in Young Adults

INTERVENTION: Intervention1: HIGH INTENSITY INTERVAL TRAINING PROGRAM: The intervention group was given a maximum of 40‐minute calisthenics exercise per session. The subject will perform 5 sessions per week each session will be done for 40 mins There are 6 main muscle groups target within the calisthenics training regime, with each session combing two different muscle groups to provide varied stimulation for the body. The sequence is: session 1 (push and core), session 2 (hip driven and heart boosting), session 3 (knee driven and heart boosting), session 4 (pull and core) . There is a 1‐minute rest between sets and 2‐minute rest between different exercise components . Warm‐up (5 mins): Joint rotations and light dynamic stretching. Component 1: Push (15 mins) Standard Push‐ups: 3 sets (10‐12 reps). Dips: 3 sets (8‐10 reps). Rest: 1 min between sets, 2 mins after the component. Component 2: Core (15 mins) Plank: 3 sets (45‐60 seconds). Leg Raises: 3 sets (12‐15 reps). Rest: 1 min between sets, 2 mins after the component. Cool‐down (5 mins): Static stretching. Control Intervention1: Regular cardiovascular routine: The control group performed 30 minutes of walking exercise for 5 days a week. CONDITION: PRIMARY OUTCOME: The Screen Time Questionnaire ; Pittsburgh Sleep Quality IndexTimepoint: the outcome measures will be assessed on Day one of the recruitment and will be reassessed on 8th week after the intervention SECONDARY OUTCOME: Blood Pressure ; Resting Heart Rate: ; Height ; Weight ; BMI calculation ; waist circumference ; waist‐to‐hip ratio ; Fasting Lipid Profile ; Fasting Glucose ; 10‐Year CVD Risk Score: Calculated using the Framingham Heart Study Risk Calculator ; Timepoint: the outcome measures will be assessed on Day one of the recruitment & will be reassessed on 8th week after the intervention INCLUSION CRITERIA: INCLUSION CRITERIA: Aged 18‐35 years at time of enrolment Residing in the study catchment area for at least 6 months Ability to provide written informed consent