Dynamics of morphofunctional indicators of women in the first period of mature age under the influence of independent physical fitness classes

Abstract

Abstract: The study examines the impact of an independent wellness program on the morpho-functional indicators of women in early adulthood (25–35 years) engaged primarily in mental work. The experimental intervention was conducted from September 2024 to August 2025 with 47 participants. Purpose. To assess how a structured program of independent health-oriented physical activity influences functional and physiological status in women with predominantly sedentary lifestyles. Methods. Anthropometric measurements, physiological testing (heart rate, Stange and Genchi breath-holding tests, arterial blood pressure), and calculation of the Physical Condition Index were applied, alongside statistical analysis. Results. The program was based on principles of gradual progression, variability, and accessibility. It incorporated morning gymnastics, short active breaks during the workday, and evening training sessions (strength, aerobic, and yoga-based). To enhance adherence, an online platform with video lessons and a “Health Diary” for self-monitoring were introduced. Findings revealed a significant reduction in heart rate, improved Physical Condition Index scores, and longer breath-holding times. Body mass and blood pressure showed positive, though not statistically significant, shifts. Overall, the program promoted better cardiovascular and respiratory function. Conclusions. The developed program proved effective and feasible for women in early adulthood with sedentary work. It fostered sustained motivation for physical activity, contributed to optimization of functional health, and demonstrated preventive value against hypodynamia. Its practical relevance lies in offering an accessible strategy for supporting health and improving quality of life. Key words: health training, program, women of 21 – 35 years old, strength training, aerobics, fitness yoga, independent physical activity.