Table 1 Pre- and post-program (10 weeks) participant characteristics and health behaviours and values

BMI (kg.m⁻²)

22.1 ± 0.30

22.7 ± 1.87

0.599

Physical Activity (min.wk⁻¹)

135 ± 53

123 ± 59

0.566

Godin Score (a.u.)

37.80 ± 14.48

35.00 ± 14.20

0.661

  Strenuous

1.00 ± 0.00

1.00 ± 0.00

1.000

  Moderate

2.40 ± 2.19

2.20 ± 1.30

0.861

  Light

5.60 ± 2.07

5.00 ± 2.92

0.208

Sleep (n)

Total sleep (hours)

0.513

  0–1

0

0

  2–3

0

0

  4–5

0

0

  6–7

2

3

  7 + 

2

1

Uninterrupted sleep (n)

0.572

  0–1

0

0

  2–3

2

2

  4–5

0

1

  6–7

2

1

  7 + 

1

0

How many times sleep interrupted? (n)

0.287

  0–1

1

1

  2–3

3

0

  4–5

0

1

  6–7

1

0

  7 + 

0

2

Awake time during night (hours)

0.721

  0–1

2

1

  2–3

1

1

  4–5

1

2

  6–7

0

0

  7 + 

1

0

Diet (n)

Vegetables (Fresh)

1.000

  Daily

4

4

  Most days a week

1

0

  1–2 times a week

0

0

  Rarely

0

0

Vegetables (Frozen, dried, or canned)

0.465

  Daily

0

0

  Most days a week

0

0

  1–2 times a week

2

0

  Rarely

3

4

Fruit (Fresh)

0.549

  Daily

3

4

  Most days a week

1

0

  1–2 times a week

1

0

  Rarely

0

0

Fruit (Frozen, dried, or canned)

1.000

  Daily

1

0

  Most days a week

1

1

  1–2 times a week

0

0

  Rarely

3

3

Grains

0.513

  Daily

3

3

  Most days a week

2

1

  1–2 times a week

0

0

  Rarely

0

0

Meat

0.285

  Daily

4

4

  Most days a week

1

0

  1–2 times a week

0

0

  Rarely

0

0

Legumes

0.082

  Daily

1

2

  Most days a week

0

1

  1–2 times a week

3

1

  Rarely

0

0

Dairy

0.549

  Daily

3

1

  Most days a week

1

0

  1–2 times a week

0

3

  Rarely

0

0

Snacks

0.549

  Daily

1

1

  Most days a week

0

0

  1–2 times a week

1

0

  Rarely

1

2

DASS (a.u.)

  Depression

2.80 ± 3.03

2.50 ± 3.79

0.391

  Anxiety

2.60 ± 3.44

3.75 ± 3.86

0.391

  Stress

5.40 ± 3.51

6.50 ± 4.43

0.444

QoL (SF-36) (a.u.)

  Physical Functioning

92 ± 15

90 ± 14

1.00

  Role physical

80 ± 45

63 ± 43

0.752

  Role emotional

87 ± 18

58 ± 50

0.252

  Energy/fatigue

48 ± 20

40 ± 19

0.391

  Emotional wellbeing

80 ± 14

81 ± 21

0.854

  Social functioning

73 ± 22

78 ± 12

0.391

  Bodily pain

83 ± 23

84 ± 0.44

0.444

  General health

74 ± 4.2

73 ± 13

0.861

Values (a.u.)

  Socialise with friends

7.60 ± 1.14

7.50 ± 1.73

0.604

  Get myself out of the house

8.00 ± 1.41

7.00 ± 1.83

0.444

  Meet new people

4.40 ± 2.07

3.75 ± 3.20

0.547

  Praise from friends and family for being physically active

4.80 ± 2.59

4.25 ± 3.77

0.547

  Weight control

5.60 ± 2.88

6.75 ± 2.06

0.213

  Increase fitness

7.20 ± 1.64

7.25 ± 2.06

0.391

  Lower the risk of type 2 diabetes

6.80 ± 3.35

6.75 ± 3.86

0.718

  To have more energy

8.00 ± 1.73

6.25 ± 3.59

0.133

  Make me feel better physically

8.00 ± 1.73

8.00 ± 1.41

0.638

  Reduce stress

7.60 ± 2.19

6.33 ± 4.62

0.423

  Better overall mood

8.20 ± 1.79

7.00 ± 4.00

0.391

  Sense of accomplishment

7.60 ± 1.67

8.00 ± 2.00

0.391