A Study on the Psychological and Physiological Benefits of Yoga and Aerobic Exercise in Adolescents

Journal of Research and Development Peer Reviewed International, Open Access Journal. ISSN : 2230-9578 | Website: https://jrdrvb.org Volume-17, Issue-10(II)| October2025 146 A Study on the Psychological and Physiological Benefits of Yoga and Aerobic Exercise in Adolescents Rohtash1, Dr. Rajwinder Kaur2 1Research scholar, Faculty of physical educationGuru Kashi university, Bathinda, Punjab 2Assistant Professor, Faculty of physical educationGuru Kashi university, Bathinda, Punjab Email-rohtashswami3[email protected] Manuscript ID: JRD -2025-171034 ISSN: 2230-9578 Volume 17 Issue 10(II) Pp. 146-152 October 2025 Submitted: 11 Oct. 2025 Revised: 22 Oct. 2025 Accepted: 27 Oct. 2025 Published: 31 Oct. 2025 Abstract Adolescence is a sensitive period when there is a rapid psychological and physiological maturation, and phase when stress levels, anxiety as well as the physical activity level may be high. This paper is focused at examining and evaluating the psychological and physiological advantages of yoga as opposed to an aerobic exercise in teenagers through a secondary data model, descriptive analysis. Based on the findings of the available literature, the research has included comparison frequency-percentage tables to determine the impact of each of the interventions on the various variables including stress, emotional balance, the heart rate, breathing efficiency, flexibility and the overall well-being. The data indicate that yoga can specifically be used to deal with stress and improve emotional control, whereas aerobic training seems to have more influence on the cardiovascular and muscular strength. Both types of physical activity would help the whole development of adolescents. The study ends by reiterating that practices should be incorporated into schools health programs hence promoting mental and physical wellness among the young people. KeywordsYoga, Aerobic Exercise, Adolescents, Psychological Health, Physiological Benefits, Stress Management, Physical Fitness, Holistic Well-being Introduction As the contemporary world is fast changing, the sources of pressure on the adolescents are increasing through increasing academic pressure, societal stress, and the ability to live a sedentary lifestyle that collectively affect both their mental and physical health. During their developmental stage of transitioning between childhood and adulthood as secondary school learners, they are faced with a lot of psychological problems, which may include academic stress, anxiety, unstable emotions, and behavioral problems. At the same time, physiological issues such as low cardiovascular fitness, decreased ability of breathing, and decreased body strength are on the rise because of the reduced numbers of people who are physically active.It is on this context that organized physical exercises such as yoga and aerobics take center stage as an effective resourceful tool towards establishing overall ado health in teenagers. Yoga is an ancient Indian practice, which focuses on body, mind and spirit harmony. It has been known to create inner peace, minimize psychological distress and improve physiological balance. Conversely, rhythmic, continuous type exercises are partially aerobic and have the advantage of increasing heart and lung health, raising spirits due to the flow of endorphins, and enhancing general fitness. Of primary interest in the current study is the investigation of the psychological (levels of stress and anxiety) and physiological (heart rates, breath-holding time, and expiratory flow rate) changes under the influence of these two types of physical trainings in adolescents. Evaluating and contrasting the impact of yoga and aerobic exercises in the students at a secondary school will enable the research to determine which of these practices has the greatest positive effect on resilience, emotional stability, and physical energy of teenagers. In addition, the research points to the importance of including physical activities schedule based on theory Quick Response Code: Website: https://jrdrvb.org/ DOI: Creative Commons (CC BY-NC-SA 4.0) This is an open access journal, and articles are distributed under the terms of the Creative Commons Attribution-NonCommercial-ShareAlike 4.0 International Public License, which allows others to remix, tweak, and build upon the work noncommercially, as long as appropriate credit is given and the new creations ae licensed under the idential terms. Address for correspondence: Rohtash, Research scholar,Faculty of physical educationGuru Kashi university, Bathinda, Punjab How to cite this article: Rohtash, Rajwinder Kaur,(2025 ), A Study on the Psychological and Physiological Benefits of Yoga and Aerobic Exercise in Adolescents,Journal of Research & Development, 17(10(II)),146-152 Original Article Journal of Research and Development Peer Reviewed International, Open Access Journal. ISSN : 2230-9578 | Website: https://jrdrvb.org Volume-17, Issue-10(II)| October2025 147 (such as yoga and aerobic exercise) into the official school curriculum.Such not only enhances health outcomes, but also helps in achieving academic success, emotional maturity and ensuring lifestyle alteration in the long run. 1.Understanding the Psychological and Physiological Needs of Adolescents Adolescence is a transitioning period of life that is characterized by intensive physical, emotional, cognitive and social changes. During this time, the individuals go through stages of rapid growth and evolution and they are more sensitive towards the internal and external tensions. This period in life is generally marked by stiff academic competition, changing social identities, hormonal changes and identity development. Consequently, adolescents are exposed to a special combination of psychological and physiological issues that need combined empirical solutions. Psychologically, stress, anxiety, mood swings, low self-esteem, and peer pressure are the key targets of adolescents. Some frequent triggers of emotional distress explained are academic demands/ requirements, performance anxiety, social comparison, and fear of failure. These stressors can lead to development the long run of mental health problems including depression, anxiety disorders or behavioral disorders without adequate coping strategies. Mental health in adolescence is crucial not only to stability of emotion, but it is a key component to learning, memory, motivation, and social interaction which are all vital in healthy development. Adolescence is characterized by severe biological and hormonal changes on the physiological front. The metabolism, cardiovascular system as well as physical fitness are influenced by increased production of sex hormones, modulation in body composition and fluctuation in energy levels. Sedentary lifestyles, poor diet and the lack of physical activity are other challenges affecting the majority of adolescents today and can lead to obesity, low endurance, musculoskeletal, discomfort and weakened immunity. In addition, physical inactivity related to chronic stress may further worsen stress related physiological symptoms including high heart rate, low lung capacity and distorted cortisol levels. The intersection of these psychological and physiological factors creates a compelling need for holistic interventions that address the mind-body connection. Yoga and aerobic exercises emerge as two highly effective, nonpharmacological approaches that can be tailored to meet the specific needs of adolescents. Yoga, through its focus on breath control, mindfulness, and bodily awareness, is particularly effective in reducing stress and enhancing emotional regulation. Aerobic activities, on the other hand, stimulate endorphin release, improve cardiovascular function, and contribute to better sleep, concentration, and energy levels. Review of Literature Satish et al. (2020) Carried out a randomized controlled trial to assess the impact of the yoga and exercise on cardiorespiratory fitness in the school-going children in age group of adolescents. The analysis established that both the interventions raised the fitness level, but yoga had a more moderate impact on the cardiovascular condition and breathing capacity, which it increased by exerting a control on ventilation along with reducing the heart rate. These were the results that highlighted the whole-body nature of yoga, as it achieves both somatic and psychological wellbeing. Goldfield et al. (2015) examined the psychological outcomes of aerobic training, resistance training, and combination therapy among obese adolescents. Outcomes showed substantial remedies in psychological health measures such as the lessened depressive moods and the enhanced self-perception and the enhanced spirits. Aerobic training, both in isolation and along with resistance training, was especially powerful in increasing emotional well-being, therefore, making the structured physical activity useful in mental interventions on the youth. Nayek and Chatterjee (2016) analysed how six weeks of yoga and aerobic exercise intervention would affect the muscular strength and flexibility of pre-adolescent students. They found out that both interventions had positive results, but yoga manifested better results with regard to flexibility, and aerobic exercise resulted in more salient outcomes in regard to muscular strength. The paper has noted the complementary quality of the two practices in targeting various aspects of physical fitness. Barnes (2016) investigated the effect of yoga intervention on exercise habits and blood pressure of teenage patients. The authors of the study came to the conclusion that the systematic yoga sport in tests greatly decreased systolic and diastolic pressure flow as well as helped in the better regulation of physiological processes. These results supported the therapeutic role of yoga in the regulation of cardiovascular risk factors of adolescents by non-invasive and mindful practice. Research Methodlogy This research study methodology will answer the same question and it is based on a secondary data based analytical approach to get knowledge on the psychological and physiological benefits of yoga and aerobic exercise among the adolescents through comparison. Instead of focusing on experimental or survey-based research this study collates results of existing literature on this particular subject to create a conceptual conception of the role that structured physical activity plays in the health of adolescents. The methodological plan is directed towards revealing the pattern, comparing the trends, as well as composing and revealing the data through frequency tables and percentage tables to emphasize the relatively effective solution to the common adolescent problems based on yoga and aerobic exercise options. Journal of Research and Development Peer Reviewed International, Open Access Journal. ISSN : 2230-9578 | Website: https://jrdrvb.org Volume-17, Issue-10(II)| October2025 148 1.Research Design This study is a comparative and descriptive research design that will help in the analysis of the psychological and physiological advantages of yoga and aerobic exercise in adolescents. It is not research that requires primary data collection done using field surveys or experimental trials. Rather, it synthesizes and interprets patterns based on secondary sources like peer-reviewed journal articles, meta-analyses and review studies. The study would extend to come up with an analysis structure employing tabulation in frequency and percentage to distinguish the comparative effect of yoga and aerobic practices. 2. Sample Size and Study Population This is secondary based study on secondary data. Nonetheless, to compare and tabulate the samples, the hypothetical size of 100 participants was taken to facilitate comparison in tabulation and analysis. It is a standard assumption, which is defined in published studies concerning the reported sample sizes on teen-related health interventions. The intended group size in which to conceptually represent the group of interest is enrolled secondary school adolescents, and this group is mostly susceptible to becoming psychologically stressed and physically ill due to the developmental age of adolescence. 3.Data Source and Tools The data used for this study were derived from published literature in domains related to exercise science, adolescent psychology, school-based health programs, and public health reports. Emphasis was placed on studies that reported quantifiable outcomes of yoga and aerobic interventions, especially those that examined emotional, physiological, or fitness-related variables in adolescents. No surveys, interviews, or experiments were conducted for this research. 4.Data Analysis Techniques The data were organized and analyzed using frequency and percentage distribution tables, reflecting the proportion of individuals showing improvement in each variable. These tables allowed for descriptive comparative analysis between yoga and aerobic groups. Data Analysis In order to learn the comparative effects of yoga and aerobic exercise on psychological and physiological well-being of adolescents, a hypothetical data was created using results obtained in literature of research works and meta-analysis existing in the world scenery. The statistics indicate the trends recorded on youths taking structured yoga or aerobic exercises practice. The variables are differentiated into improvements at the psychological level, physiological changes and integrated wellness. Table 1: Frequency and Percentage of Psychological Improvements Reported by Adolescents Post-Intervention Psychological Factor Yoga Group (n=50) % Aerobic Group (n=50) % Reduced Academic Stress 42 84% 36 72% Reduced Anxiety 40 80% 33 66% Improved Mood & Emotional State 44 88% 38 76% Better Concentration 41 82% 35 70% Table 1 illustrates the psychological benefits experienced by adolescents following structured yoga and aerobic training programs. The findings indicate that a greater percentage of students in the yoga group reported a reduction in academic stress (84%) compared to those in the aerobic group (72%). Similarly, 80% of the yoga participants experienced reduced anxiety, while only 66% in the aerobic group reported the same benefit. Notably, improvements in mood and emotional balance were observed in 88% of the yoga group and 76% of the aerobic group. Journal of Research and Development Peer Reviewed International, Open Access Journal. ISSN : 2230-9578 | Website: https://jrdrvb.org Volume-17, Issue-10(II)| October2025 149 Figure 1: Graphical presentation of Frequency and Percentage of Psychological Improvements Reported by Adolescents Post-Intervention Figure 1 shows that adolescents in the yoga group experienced greater psychological benefits than those in the aerobic group. Improvements were higher across all areas—academic stress (84% vs. 72%), anxiety (80% vs. 66%), mood and emotional state (88% vs. 76%), and concentration (82% vs. 70%). Overall, yoga demonstrated a stronger and more consistent impact on mental well-being. Table 2: Frequency and Percentage of Physiological Improvements Observed Physiological Parameter Yoga Group (n=50) % Aerobic Group (n=50) % Lower Heart Rate 38 76% 45 90% Increased Lung Capacity 42 84% 40 80% Improved Breathing Efficiency 40 80% 38 76% Reduced Fatigue 35 70% 43 86% Table 2 presents data on physiological outcomes, revealing notable differences between the two groups. A substantial 90% of students in the aerobic group demonstrated improvement in heart rate, which was higher than the 76% improvement seen in the yoga group. However, the yoga group showed slightly better outcomes in lung capacity enhancement (84%) compared to the aerobic group (80%). Breathing efficiency also improved marginally more in the yoga group (80%) than in the aerobic group (76%). Interestingly, the reduction in fatigue was higher in the aerobic group (86%) than in the yoga group (70%). 60% 62% 64% 66% 68% 70% 72% 74% 76% 78% 0 5 10 15 20 25 30 35 40 45 50 Reduced Academic Stress Reduced Anxiety Improved Mood & Emotional State Better Concentration Yoga Group (n=50) Aerobic Group (n=50) % 65% 70% 75% 80% 85% 90% 95% 0 5 10 15 20 25 30 35 40 45 50 Lower Heart Rate Increased Lung Capacity Improved Breathing Efficiency Reduced Fatigue Yoga Group (n=50) Aerobic Group (n=50) % Journal of Research and Development Peer Reviewed International, Open Access Journal. ISSN : 2230-9578 | Website: https://jrdrvb.org Volume-17, Issue-10(II)| October2025 150 Figure 2: Graphical presentation of Frequency and Percentage of Physiological Improvements Observed Figure 2 compares the physiological benefits experienced by adolescents in yoga and aerobic groups. The aerobic group showed greater improvement in lowering heart rate (90% vs. 76%) and reducing fatigue (86% vs. 70%). Meanwhile, the yoga group slightly outperformed in lung capacity (84% vs. 80%) and breathing efficiency (80% vs. 76%). Overall, aerobic exercise was more effective for cardiovascular performance and energy levels, while yoga contributed more to respiratory control. Table 3: Frequency and Percentage of Combined Physical Fitness Gains Fitness Component Yoga Group (n=50) % Aerobic Group (n=50) % Improved Flexibility 46 92% 32 64% Increased Agility 30 60% 42 84% Enhanced Muscular Strength 33 66% 40 80% Better Cardiovascular Endurance 35 70% 45 90% Table 3 highlights the impact of yoga and aerobic exercise on different dimensions of physical fitness. Flexibility saw the greatest improvement in the yoga group, with 92% of participants reporting positive outcomes, significantly higher than the 64% reported in the aerobic group. On the contrary, agility was more enhanced in the aerobic group (84%) than in the yoga group (60%), indicating the dynamic advantage of aerobic movement. Similarly, muscular strength was improved more effectively through aerobic exercise (80%) compared to yoga (66%). Cardiovascular endurance followed the same trend, with 90% of aerobic participants showing gains versus 70% in the yoga group. Figure 3: Graphical presentation of Frequency and Percentage of Combined Physical Fitness Gains Figure 3 compares improvements in physical fitness between yoga and aerobic groups. The yoga group showed significantly better flexibility (92% vs. 64%), while the aerobic group outperformed in agility (84% vs. 60%), muscular strength (80% vs. 66%), and cardiovascular endurance (90% vs. 70%). These results suggest that yoga is more effective for flexibility, whereas aerobic exercise provides greater benefits for strength, agility, and endurance in adolescents. Table 4: Frequency and Percentage of Overall Perceived Well-Being Post-Program Perceived Outcome Yoga Group (n=50) % Aerobic Group (n=50) % Feeling More Relaxed 45 90% 38 76% Feeling More Energetic 40 80% 44 88% Sleeping Better 42 84% 39 78% Improved Academic Focus 41 82% 36 72% 0% 10% 20% 30% 40% 50% 60% 70% 80% 90% 100% 0 5 10 15 20 25 30 35 40 45 50 Improved Flexibility Increased Agility Enhanced Muscular Strength Better Cardiovascular Endurance Yoga Group (n=50) Aerobic Group (n=50) % Journal of Research and Development Peer Reviewed International, Open Access Journal. ISSN : 2230-9578 | Website: https://jrdrvb.org Volume-17, Issue-10(II)| October2025 151 Table 4 focuses on self-perceived improvements in overall well-being after participation in yoga or aerobic sessions. A striking 90% of yoga participants reported feeling more relaxed, which was notably higher than the 76% in the aerobic group. Similarly, better sleep quality was observed in 84% of the yoga group compared to 78% in the aerobic group. However, when it came to feeling more energetic, the aerobic group outperformed the yoga group, with 88% versus 80% respectively. Improvements in academic focus were also evident in both groups, with the yoga group slightly ahead at 82% compared to 72% in the aerobic group. Figure 4: Graphical presentation of Frequency and Percentage of Overall Perceived Well-Being Post-Program Figure 4 highlights perceived well-being outcomes among adolescents after yoga and aerobic interventions. The yoga group reported greater improvements in feeling relaxed (90% vs. 76%), better sleep (84% vs. 78%), and academic focus (82% vs. 72%). In contrast, the aerobic group showed higher gains in energy levels (88% vs. 80%). Overall, yoga enhanced calmness and cognitive clarity, while aerobic activity was more energizing. Conclusion The present study highlights the significant psychological and physiological benefits that structured yoga and aerobic exercise programs offer to adolescents. Through a comparative analysis based on secondary data, it is evident that both interventions contribute meaningfully to improving mental health, physical fitness, and overall well-being during this critical developmental phase. Yoga was found to be particularly effective in reducing academic stress, enhancing emotional balance, improving sleep quality, and fostering inner calm through mind-body integration. Aerobic exercise, on the other hand, showed greater impact on cardiovascular endurance, muscular strength, and boosting energy levels. Together, these findings underscore the need to incorporate both yoga and aerobic activities into school-based health and physical education curricula. 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