This randomized controlled trial aims to compare the effects of a regular weekly physical activity program versus a "Weekend Warrior" activity pattern on sleep quality, physical well-being, and mental well-being in sedentary university students. Participants will be randomly assigned to one of the intervention groups or to a control group and assessed at baseline and after the intervention.
Aged 18 to 25 years.
Low level of physical activity, determined using the validated International Physical Activity Questionnaire (IPAQ) according to its scoring thresholds.
Provided written informed consent.
Available to participate in the entire intervention program and all planned assessments.
Current use of medications that may affect sleep quality or alertness (e.g., sedative hypnotics, sedative antidepressants, psychostimulants).
History of serious medical conditions or any contraindication to moderate physical activity.
Morbid obesity.
Current pregnancy during the study period.
Parallel
Regular Weekly Physical Activity Program
BehavioralStructured physical activity sessions three times per week, 50 minutes each, over 8 weeks. Includes aerobic exercises, supervised by trained instructors. Goal is to distribute the recommended weekly activity evenly.
Weekend Warrior Physical Activity Program
BehavioralSame total weekly activity as Arm 1, but concentrated in 2 weekend sessions of 75 minutes each. Includes aerobic exercises, supervised by the same trained instructors.
Sleep Efficiency (Actigraphy)
Sleep efficiency calculated as the ratio of total sleep time to time in bed, expressed as a percentage (%). ≥85% is considered good sleep, \<85% indicates impaired sleep quality. Range: 0-100%. Higher percentages indicate better sleep efficiency.
Subjective Sleep Quality (Pittsburgh Sleep Quality Index, PSQI)
Pittsburgh Sleep Quality Index total score ranges 0-21. Score ≤5 indicates good sleep quality, \>5 indicates poor sleep quality. Higher scores indicate worse sleep.
Psychological Well-Being (WHO-5 Well-Being Index)
WHO-5 score ranges 0-25, converted to 0-100%. Higher scores indicate better well-being. Raw score \<13 (\<52%) suggests poor well-being.
Mental Health (Depression, Anxiety and Stress Scale, DASS-21)
DASS-21 measures depression, anxiety, and stress. Each subscale score ranges 0-42; higher scores indicate greater severity.
Perceived Fatigue (Fatigue Severity Scale, FSS)
FSS is a 9-item questionnaire. Items scored 1-7; final score = mean (range 1-7). Higher scores indicate more severe fatigue. Score ≥4 indicates clinically significant fatigue.
Functional Endurance (6-Minute Walk Test, 6MWT)
6-Minute Walk Test measures distance (meters) walked in 6 minutes along a flat corridor. Higher distance indicates better functional endurance.
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