FUNCTIONAL TRAINING AND QUALITY OF LIFE IN ADULTS WITH A SEDENTARY LIFESTYLE

Abstract

Sedentary behavior is globally recognized as a critical risk factor for various non-communicable chronic diseases, including obesity, type 2 diabetes, cardiovascular diseases, and depression. In recent decades, with technological advancement and increased urbanization, the number of adults leading sedentary lifestyles has grown exponentially. At the same time, there has been a concerning decline in the physical, emotional, and social well-being of this population. In response to this scenario, functional training emerges as an innovative and effective approach, as it works with the body's natural movement patterns—such as pushing, pulling, squatting, rotating, among others—promoting not only gains in strength and endurance but also in balance, motor coordination, posture, and flexibility.

This study aimed to investigate the impact of functional training on the quality of life of adults with a history of sedentary behavior, evaluating physical, psychological, and social dimensions. The research was conducted with 30 adults aged between 30 and 55 years who participated in a 12-week functional training program. Quantitative tools (such as the WHOQOL-BREF questionnaire) and anthropometric measurements were used, in addition to qualitative records of participants’ perceptions regarding changes experienced during the process.

The results revealed significant improvements in several domains of quality of life. Physically, there was a reduction in body fat percentage, improved cardiorespiratory fitness, and increased muscle strength. Psychologically, participants reported higher self-esteem, reduced anxiety symptoms, and better emotional regulation. Socially, improved interpersonal relationships and increased participation in group activities outside the training environment were observed. These findings suggest that functional training, when well-structured and supervised by qualified professionals, can be a powerful tool for promoting overall health, especially in modern life contexts marked by high levels of sedentarism and stress.

Beyond the measurable effects, a particularly interesting finding was the spontaneous report by some participants of rediscovering the pleasure of movement. Many stated that, after years without engaging in physical exercise, they were able to incorporate activity into their routine in a natural and enjoyable way. This reinforces the idea that adherence to a more active lifestyle can be facilitated by methodologies that respect individual limits and foster practitioner autonomy.

The discussion of the results points to the need for public policies that encourage functional training programs in accessible spaces, especially in urban centers where sedentary behavior is more prevalent. It is also recommended that future research expand the sample size, consider different age groups, and explore the impact of variables such as diet, sleep, and social support in order to build a more comprehensive overview of the effects of functional training on the overall health of sedentary adults.

We conclude that functional training should not be seen merely as an alternative to traditional exercise, but rather as an integrated approach capable of significantly transforming the quality of life of sedentary individuals. Its dynamic, adaptable, and multidisciplinary nature makes it particularly effective in promoting real, sustainable, and Functional training; Quality of life; Sedentary lifestyle; Overall health; Physical exercise; Well-being.motivating lifestyle changes.