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

NCT07680712 | Not Yet Recruiting

• 1 other identifier: 2025/705
• Study Type: interventional
• Target: 50
• Locations: 1 country
• Sites: 1

Brief 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.

Conditions

Sedentary Lifestlye; Exercise

Keywords

physical exercise; physical inactivity; healthy lifestyle

Outcome Measures

Primary Outcomes (10)

• Muscle Strength

  Measured by Hand-Held Dynamometer (HHD) for deltoid, biceps, triceps, quadriceps, hamstring, and gluteal muscles. Highest value of 3 trials (kg/N)

  Baseline

• Core Endurance by Plank Test duration

  Measured by Plank Test duration (seconds) following ACSM protocols.

  Baseline

• Core Endurance by Sit-up Test

  Measured by Sit-up Test (repetitions in 1 minute) following ACSM protocols.

  Baseline

• Flexibility

  Measured by the Sit and Reach test to evaluate hamstring and lower back flexibility (in centimeters).

  Baseline

• Balance

  Measured by Y-Balance Test composite score (%) in anterior, posteromedial, and posterolateral directions.

  Baseline

• Muscle Strength

  Measured by Hand-Held Dynamometer (HHD) for deltoid, biceps, triceps, quadriceps, hamstring, and gluteal muscles. Highest value of 3 trials (kg/N)

  At the end of 6 weeks.

• Core Endurance by Plank Test duration

  Measured by Plank Test duration (seconds) following ACSM protocols.

  At the end of 6 weeks.

• Core Endurance by Sit-up Test

  Measured by Sit-up Test (repetitions in 1 minute) following ACSM protocols.

  At the end of 6 weeks.

• Flexibility

  Measured by the Sit and Reach test to evaluate hamstring and lower back flexibility (in centimeters).

  At the end of 6 weeks.

• Balance

  Measured by Y-Balance Test composite score (%) in anterior, posteromedial, and posterolateral directions.

  At the end of 6 weeks.

Secondary Outcomes (4)

• Psychological Well-being Score

  Baseline

• Sleep Quality

  Baseline

• Psychological Well-being Score

  At the end of the 6-week intervention.

• Sleep Quality

  At the end of the 6-weeks

Study Arms (2)

Yoga group

EXPERIMENTAL

6-week structured yoga program (50 min, 2 days/week).

Other: yoga group

Stretching -Strengthening Group

EXPERIMENTAL

6-week core and extremity exercise program (50 min, 2 days/week)

Other: stretching-strengthening group

Interventions

yoga group OTHER

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.

Yoga group

stretching-strengthening group OTHER

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.

Stretching -Strengthening Group

Eligibility Criteria

• Age: 18 Years - 30 Years
• Sex: all
• Healthy Volunteers: Yes
• Age Groups: Adult (18-64)

You may qualify if:

• 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,
• Having a sedentary lifestyle according to the World Health Organization (WHO) definition (not performing at least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity aerobic activity per week),
• Agreeing not to participate regularly in any other physical activity or exercise program for the duration of the study,
• Voluntarily participating in the study and agreeing to sign the written and verbal informed consent form in accordance with the principles of the Declaration of Helsinki.

You may not qualify if:

• 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,
• Individuals who state that they will not be able to participate regularly in the exercise program or will not be able to complete the study,
• Individuals who do not provide written and verbal informed consent to participate in the study.

Sponsors & Collaborators

• Istanbul University - Cerrahpasa: lead

Study Sites (1)

Istanbul University- Cerrahpaşa

Istanbul, Büyükçekmece, 34500, Turkey (Türkiye)

Location

Related Links

• there is contemporary evidence that high-intensity resistance exercises reduce levels of stress, anxiety, and depression.
• Stretching exercises have been reported to increase the range of motion (ROM) and may reduce the risk of musculoskeletal injuries when performed regularly.
• yoga may be as effective as or better than exercise at improving a variety of health-related outcome measures.
• yoga practices reduce stress, anxiety, depression, and chronic pain, improve sleep patterns, and enhance overall well-being and quality of life.

MeSH Terms

Conditions

Motor Activity; Sedentary Behavior

Condition Hierarchy (Ancestors)

Behavior

Central Study Contacts

Sezen Karaborklu Argut Assistant Professor, PhD

CONTACT

+90 212 866 37 00; s.karaborkluargut@iuc.edu.tr

Study Design

• Study Type: interventional
• Phase: not applicable
• Allocation: RANDOMIZED
• Masking: SINGLE
• Who Masked: PARTICIPANT
• Purpose: OTHER
• Intervention Model: PARALLEL
• Sponsor Type: OTHER
• Responsible Party: PRINCIPAL INVESTIGATOR
• PI Title: Assistant Professor

Study Record Dates

• First Submitted: June 20, 2026
• First Posted: July 2, 2026
• Study Start: June 22, 2026
• Primary Completion (Estimated): March 1, 2027
• Study Completion (Estimated): March 1, 2027
• Last Updated: July 2, 2026

Record last verified: 2026-06

Locations

TU (1)