Sedentary LifestlyeNCT07680712
Yoga vs. Stretching-Strengthening: Physical Fitness in Sedentary Young Adults
A study testing yoga group and stretching-strengthening group in people with Sedentary Lifestlye and Exercise, run by Istanbul University - Cerrahpasa at 1 site in Turkey (Türkiye).
Trial 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. Read more about this study
- Who is it for?
- Ages 18 to 30 yearsHealthy volunteers can take part
- Conditions the study is for
- Sedentary Lifestlye, Exercise
- What is being tested?
- yoga group and stretching-strengthening group
- Could I receive a placebo?
- No, everyone receives an active treatment
- How many people
- 50 participants
- Where
- 1 siteTurkey (Türkiye)
- Study dates
- 19 Oct 2026to Apr 2027
- Phase
- Interventional
- Are there results?
- Not yet: the study is under way
Key requirements
Who can take part, as listed by the sponsor. Only the study team can confirm whether you are eligible, so take this list to your doctor.
- Ages 18 to 30 years
- All sexes
- Healthy volunteers accepted
- Adult
Who may be able to join
- 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.
Who cannot join
- 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.
Trial locations and contacts
1 site in 1 country. Contact the study team or a site near you to ask about taking part.
Sezen Karaborklu Argut Assistant Professor, PhD contact
Turkey (Türkiye)1 site, 1 recruiting
- Recruiting
Istanbul University- Cerrahpaşa
Istanbul, Büyükçekmece, 34500
About this study
Official title: Comparative Effects of Yoga Versus Stretching-Strengthening Exercises on Physical Fitness in Sedentary Young Adults
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?
Read more
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.
Read the detailed description
Sedentary lifestyle has become increasingly prevalent among young adults, leading to decreased physical fitness levels and negatively affecting psychological well-being. Although exercise-based interventions are widely recognized as effective strategies to mitigate these risks, there is limited comparative evidence regarding the differential effects 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, muscular endurance, and psychological outcomes such as stress and well-being. On the other hand, traditional exercise programs focusing on stretching and strengthening target musculoskeletal functions more directly and are known to enhance muscle strength, endurance, and functional performance. However, studies directly comparing these two approaches under equivalent conditions (i.e., duration, frequency, and intensity) in a young, healthy sedentary population are scarce.
The primary aim of this randomized controlled trial is to compare the effects of a structured yoga program and a combined stretching and strengthening exercise program on physical fitness and psychological well-being in sedentary young adults. Additionally, the study aims to investigate how baseline physical and psychosocial profiles influence individual responses to these exercise interventions.
The study is designed as a two-arm, parallel-group randomized controlled trial. A total of 50 healthy sedentary individuals aged 18-30 years will be recruited and randomly assigned to either the yoga group or the stretching-strengthening exercise group. Both interventions 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 and preparation, including pranayama and low-intensity mobility exercises; (2) a structured sequence of yoga postures (asanas) involving standing poses, balance poses, forward bends, backbends, and core stabilization exercises; and (3) a relaxation and mindfulness phase, including Savasana. The program will follow a progressive structure, gradually increasing intensity and complexity over the 6-week period.
The stretching-strengthening program will include core stabilization exercises, upper and lower extremity strengthening, and flexibility exercises. Exercises will target major muscle groups using body weight, resistance bands, and free weights, with progressive increases in repetitions, sets, and resistance. Each session will conclude with static and 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 psychological well-being and sleep quality, assessed using validated questionnaires. Additionally, participants' expectations regarding the intervention and their adherence and satisfaction levels will be evaluated.
- Conditions
- Sedentary Lifestlye, Exercise
- Being tested
- yoga group, stretching-strengthening group
- Keywords
- physical exercise, physical inactivity, healthy lifestyle
- Medical subject headings
- Motor Activity, Sedentary Behavior
What participants receive
What participants receive. In a randomised study each person is assigned to one group by chance.
yoga groupOther
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 groupOther
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 group | Role | What they receive |
|---|---|---|
| Yoga group | Experimental | 6-week structured yoga program (50 min, 2 days/week). Receives: Other: yoga group |
| Stretching -Strengthening Group | Experimental | 6-week core and extremity exercise program (50 min, 2 days/week) Receives: Other: stretching-strengthening group |
What is being measured
The primary outcome is the main question the study is designed to answer.
Muscle Strength
Measured by Hand-Held Dynamometer (HHD) for deltoid, biceps, triceps, quadriceps, hamstring, and gluteal muscles. Highest value of 3 trials (kg/N)
Measured: Baseline
Core Endurance by Plank Test duration
Measured by Plank Test duration (seconds) following ACSM protocols.
Measured: Baseline
Core Endurance by Sit-up Test
Measured by Sit-up Test (repetitions in 1 minute) following ACSM protocols.
Measured: Baseline
Flexibility
Measured by the Sit and Reach test to evaluate hamstring and lower back flexibility (in centimeters).
Measured: Baseline
Balance
Measured by Y-Balance Test composite score (%) in anterior, posteromedial, and posterolateral directions.
Measured: 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)
Measured: At the end of 6 weeks.
Core Endurance by Plank Test duration
Measured by Plank Test duration (seconds) following ACSM protocols.
Measured: At the end of 6 weeks.
Core Endurance by Sit-up Test
Measured by Sit-up Test (repetitions in 1 minute) following ACSM protocols.
Measured: At the end of 6 weeks.
Flexibility
Measured by the Sit and Reach test to evaluate hamstring and lower back flexibility (in centimeters).
Measured: At the end of 6 weeks.
Balance
Measured by Y-Balance Test composite score (%) in anterior, posteromedial, and posterolateral directions.
Measured: At the end of 6 weeks.
Secondary outcomes (4)
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.
Measured: Baseline
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.
Measured: Baseline
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.
Measured: At the end of the 6-week intervention.
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.
Measured: At the end of the 6-weeks
Timeline
From the start of the study to its completion; the mark is today. Estimated dates are the sponsor’s plan.
- First posted2 Jul 2026
- Study start19 Oct 2026
- Primary completionApr 2027 (estimated)
- Study completionApr 2027 (estimated)
Resources
- Official record on ClinicalTrials.govThe registry entry this page is built from, with its full change history.
- Other trials for Sedentary LifestlyeStudies of the same condition, open and under way.
- More trials run by Istanbul University - CerrahpasaThe sponsor's other registered studies.
- What the trial phases meanHow a treatment moves from first tests in people to approval.
More details
For doctors and researchers: how the study is designed, who runs it, and its registry IDs.
Study design
- Study type
- Interventional
- Phase
- Phase N/A
- Primary purpose
- Other
- Allocation
- Randomised
- Intervention model
- Parallel groups
- Masking
- Single blind
- Who is masked
- Participant
- Enrolment
- 50 participants (estimated)
Sponsor and investigators
- Lead sponsor
- Istanbul University - Cerrahpasa
- Sponsor type
- University, hospital or other
- Responsible party
- Principal investigator, Sezen Karaborklu Argut, Istanbul University - Cerrahpasa
IDs, dates and publications
- ClinicalTrials.gov ID
- NCT07680712
- Sponsor's protocol ID
- 2025/705
- Status last verified
- Nov 2026
- First submitted
- 20 Jun 2026
- Last updated
- 6 Nov 2026
- Results posted
- No
- Data monitoring committee
- No
- FDA-regulated drug
- No
- FDA-regulated device
- No
Study at a glance
From the registry record, last updated by the sponsor on 6 Nov 2026. Recruitment status is as the sponsor reported it: confirm with the study team.
- Official title
- Comparative Effects of Yoga Versus Stretching-Strengthening Exercises on Physical Fitness in Sedentary Young Adults
- ClinicalTrials.gov ID
- NCT07680712
- Acronym / sponsor ID
- 2025/705
- Conditions
- Sedentary Lifestlye, Exercise
- Keywords
- physical exercise, physical inactivity, healthy lifestyle
- Study type
- Interventional
- Recruitment status
- Recruiting
- Enrolment
- 50 participants (estimated)
- Lead sponsor
- Istanbul University - CerrahpasaUniversity, hospital or other
- Study start
- 19 Oct 2026 (actual)
- Primary completion
- Apr 2027 (estimated)
- Study completion
- Apr 2027 (estimated)
- First posted
- 2 Jul 2026 (actual)
- Results
- Not posted in the source record
Clinical summary
The research question as the sponsor registered it. This describes what the study plans to test, not what it found.
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.
Detailed description
Sedentary lifestyle has become increasingly prevalent among young adults, leading to decreased physical fitness levels and negatively affecting psychological well-being. Although exercise-based interventions are widely recognized as effective strategies to mitigate these risks, there is limited comparative evidence regarding the differential effects 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, muscular endurance, and psychological outcomes such as stress and well-being. On the other hand, traditional exercise programs focusing on stretching and strengthening target musculoskeletal functions more directly and are known to enhance muscle strength, endurance, and functional performance. However, studies directly comparing these two approaches under equivalent conditions (i.e., duration, frequency, and intensity) in a young, healthy sedentary population are scarce.
The primary aim of this randomized controlled trial is to compare the effects of a structured yoga program and a combined stretching and strengthening exercise program on physical fitness and psychological well-being in sedentary young adults. Additionally, the study aims to investigate how baseline physical and psychosocial profiles influence individual responses to these exercise interventions.
The study is designed as a two-arm, parallel-group randomized controlled trial. A total of 50 healthy sedentary individuals aged 18-30 years will be recruited and randomly assigned to either the yoga group or the stretching-strengthening exercise group. Both interventions 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 and preparation, including pranayama and low-intensity mobility exercises; (2) a structured sequence of yoga postures (asanas) involving standing poses, balance poses, forward bends, backbends, and core stabilization exercises; and (3) a relaxation and mindfulness phase, including Savasana. The program will follow a progressive structure, gradually increasing intensity and complexity over the 6-week period.
The stretching-strengthening program will include core stabilization exercises, upper and lower extremity strengthening, and flexibility exercises. Exercises will target major muscle groups using body weight, resistance bands, and free weights, with progressive increases in repetitions, sets, and resistance. Each session will conclude with static and 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 psychological well-being and sleep quality, assessed using validated questionnaires. Additionally, participants' expectations regarding the intervention and their adherence and satisfaction levels will be evaluated.
Study design
- Primary purpose
- Other
- Allocation
- Randomised
- Intervention model
- Parallel groups
- Masking
- Single blind (participant)
- Number of arms
- 2
| Arm | Type | Receives |
|---|---|---|
| Yoga group | Experimental | Other: yoga group6-week structured yoga program (50 min, 2 days/week). |
| Stretching -Strengthening Group | Experimental | Other: stretching-strengthening group6-week core and extremity exercise program (50 min, 2 days/week) |
Who may qualify
- Ages
- 18 to 30 years
- Sex
- All
- Healthy volunteers
- Accepted
- Age groups
- Adult
Key inclusion criteria (7 listed)
- 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),
Key exclusion criteria (6 listed)
- 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,
Eligibility is decided by the study team after screening; this overview does not establish that a patient qualifies. Full inclusion and exclusion criteria.
Interventions
| Intervention | Type | Arms |
|---|---|---|
| yoga groupThe 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. | Other | Yoga group |
| stretching-strengthening groupThe 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. | Other | Stretching -Strengthening Group |
Primary outcome
Muscle Strength
Time frame: 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
Time frame: Baseline
Measured by Plank Test duration (seconds) following ACSM protocols.
Core Endurance by Sit-up Test
Time frame: Baseline
Measured by Sit-up Test (repetitions in 1 minute) following ACSM protocols.
Flexibility
Time frame: Baseline
Measured by the Sit and Reach test to evaluate hamstring and lower back flexibility (in centimeters).
Balance
Time frame: Baseline
Measured by Y-Balance Test composite score (%) in anterior, posteromedial, and posterolateral directions.
Muscle Strength
Time frame: 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
Time frame: At the end of 6 weeks.
Measured by Plank Test duration (seconds) following ACSM protocols.
Core Endurance by Sit-up Test
Time frame: At the end of 6 weeks.
Measured by Sit-up Test (repetitions in 1 minute) following ACSM protocols.
Flexibility
Time frame: At the end of 6 weeks.
Measured by the Sit and Reach test to evaluate hamstring and lower back flexibility (in centimeters).
Balance
Time frame: At the end of 6 weeks.
Measured by Y-Balance Test composite score (%) in anterior, posteromedial, and posterolateral directions.
4 secondary outcomes
Psychological Well-being Score
Time frame: Baseline
Sleep Quality
Time frame: Baseline
Psychological Well-being Score
Time frame: At the end of the 6-week intervention.
Sleep Quality
Time frame: At the end of the 6-weeks
Results and safety
This study is still under way. Results are not available in the source record yet.
Research links
- Official record on ClinicalTrials.govLast updated by the sponsor 6 Nov 2026.
- there is contemporary evidence that high-intensity resistance exercises reduce levels of stress, anxiety, and depression.Link provided by the sponsor.
- Stretching exercises have been reported to increase the range of motion (ROM) and may reduce the risk of musculoskeletal injuries when performed regularly.Link provided by the sponsor.
- yoga may be as effective as or better than exercise at improving a variety of health-related outcome measures.Link provided by the sponsor.
- yoga practices reduce stress, anxiety, depression, and chronic pain, improve sleep patterns, and enhance overall well-being and quality of life.Link provided by the sponsor.
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Referral and contact
AzTrials does not enrol participants or take referrals. Contact the study team or a site listed below; they decide who can take part.
Sezen Karaborklu Argut Assistant Professor, PhD contact
1 site in 1 country: see every site and its status.
Questions about this trial
What is this clinical trial studying?
A study testing yoga group and stretching-strengthening group in people with Sedentary Lifestlye and Exercise, run by Istanbul University - Cerrahpasa at 1 site in Turkey (Türkiye).
The full registered description is in the About this study section and the official record.
Who may be eligible to take part?
The sponsor lists 7 inclusion and 6 exclusion criteria. Eligibility is decided by the study team after screening, so read the full criteria and contact a listed site.
Is this clinical trial currently recruiting?
The record says: looking for participants now, as of the sponsor's last update on 6 Nov 2026. Status can change between updates, so confirm with the study contact before making plans.
Where is the study taking place?
The record lists 1 site in Turkey (Türkiye). Whether a site is taking part right now should be confirmed with that site. See every site.
What are the possible benefits and risks?
They depend on the study and the treatment, and no study can promise a benefit. The study team explains the known risks during informed consent, before anyone joins; the record itself does not list them.
Are results available for this study?
This study is still under way. Results are not available in the source record yet.
How can a doctor refer a patient or contact the research team?
Contact Sezen Karaborklu Argut Assistant Professor, PhD (+90 212 866 37 00, s.karaborkluargut@iuc.edu.tr), or a site near the patient. AzTrials does not enrol participants or take referrals.
What does the primary outcome measure?
Muscle Strength (time frame: Baseline). The study lists 10 primary outcomes in all. It is what the study was designed to measure, not a finding.
Where can I read the original study information?
Does a listing mean the treatment is approved or proven to work?
No. A listing means the study is registered. It does not show that the treatment is safe, works, or is approved by a regulator.
How often is this information updated?
AzTrials copies changed records from ClinicalTrials.gov every night and reloads the whole registry every week. The sponsor last updated this record on 6 Nov 2026.