Baseline Self-Ratings and Functional Self-Assessments Among Predominantly Female Participants in a 21-Day Digital Corrective Exercise Programme: A Cross-Sectional Study
Abstract
Background: Brief digital exercise programmes are easy to access, yet relatively little is known about the people who enrol in them or the baseline assessments used to guide programme content. This study described the lifestyle profile, self-ratings, and functional self-assessments of participants entering the PBS+ “21-Day Challenge”.
Methods: Baseline data were analysed for 2,442 self-selected adults (97.7% women; mean age 50.75 years). The online assessment included seven ratings of present state (NOW) and personally attainable desired state (POT), together with six self-administered functional tasks. Missing values were not imputed. Functional results are reported as both total-sample and valid-case percentages. Wilcoxon Signed-Rank Tests were used to describe paired NOW and POT responses, but the main emphasis was placed on the size of the descriptive POT–NOW gaps across domains.
Results: Nearly two thirds of participants reported low-intensity physical activity, and 41.2% spent at least six hours a day using a computer. NOW ratings were the lowest for abdomen and stability (M = 3.08) and posture and spine (M = 3.60). The largest mean gaps were observed for abdomen and stability (3.15 points), breathing (2.77), and posture and spine (2.70). As expected from the wording of the question, POT ratings were higher than NOW ratings for almost all participants. Among valid functional responses, difficulties were common in deep abdominal activation, foot and ankle mobility, and the breathing task used in the programme.
Conclusion: At programme entry, participants reported the greatest room for improvement in abdominal stability, breathing, and posture. Functional self-assessments also indicated common difficulties in abdominal activation and foot and ankle mobility, together with mixed performance in the breathing task. Because the measures were self-reported and developed for this programme, the findings describe this cohort rather than clinical impairment or programme effectiveness.
Keywords: Digital exercise, functional self-assessment, middle-aged women, sedentary behaviour, trunk stability
References
Arigo, D., Lassiter, J. M., Baga, K., Jackson, D. A., Lobo, A. F., & Guetterman, T. C. (2023). “You get what you need when you need it”: A mixed methods examination of the feasibility and acceptability of a tailored digital tool to promote physical activity among women in midlife. Digital Health, 9, Article 20552076231210654. https://doi.org/10.1177/20552076231210654 DOI: https://doi.org/10.1177/20552076231210654
Dennison, L., Morrison, L., Conway, G., & Yardley, L. (2013). Opportunities and challenges for smartphone applications in supporting health behavior change: Qualitative study. Journal of Medical Internet Research, 15(4), Article e86. https://doi.org/10.2196/jmir.2583 DOI: https://doi.org/10.2196/jmir.2583
Direito, A., Carraça, E., Rawstorn, J., Whittaker, R., & Maddison, R. (2017). mHealth technologies to influence physical activity and sedentary behaviors: Behavior change techniques, systematic review and meta-analysis of randomized controlled trials. Annals of Behavioral Medicine, 51(2), 226–239. https://doi.org/10.1007/s12160-016-9846-0 DOI: https://doi.org/10.1007/s12160-016-9846-0
Ferguson, T., Olds, T., Curtis, R., Blake, H., Crozier, A. J., Dankiw, K., Dumuid, D., Kasai, D., O'Connor, E., Virgara, R., & Maher, C. (2022). Effectiveness of wearable activity trackers to increase physical activity and improve health: A systematic review of systematic reviews and meta-analyses. The Lancet Digital Health, 4(8), e615–e626. https://doi.org/10.1016/S2589-7500(22)00111-X DOI: https://doi.org/10.1016/S2589-7500(22)00111-X
Hodges, P. W., Sapsford, R., & Pengel, L. H. M. (2007). Postural and respiratory functions of the pelvic floor muscles. Neurourology and Urodynamics, 26(3), 362–371. https://doi.org/10.1002/nau.20232 DOI: https://doi.org/10.1002/nau.20232
Hopper, S. I., Murray, S. L., Ferrara, L. R., & Singleton, J. K. (2019). Effectiveness of diaphragmatic breathing for reducing physiological and psychological stress in adults: A quantitative systematic review. JBI Database of Systematic Reviews and Implementation Reports, 17(9), 1855–1876. https://doi.org/10.11124/JBISRIR-2017-003848 DOI: https://doi.org/10.11124/JBISRIR-2017-003848
Jagodić Rukavina, A.-M. (2019). Body tehnika: Naučite slušati svoje tijelo. PBS Centar sportske izvrsnosti.
Jagodić Rukavina, A.-M. (2024). Usporedba učinkovitosti kineziološkog programa body tehnika i vježbi jačanja mišića zdjeličnog dna u žena sa statičkom inkontinencijom mokraće [Doctoral dissertation, University of Zagreb, Faculty of Kinesiology]. University of Zagreb Repository. https://repozitorij.kif.unizg.hr/islandora/object/kif:2006
Jakob, R., Harperink, S., Rudolf, A. M., Fleisch, E., Haug, S., Mair, J. L., Salamanca-Sanabria, A., & Kowatsch, T. (2022). Factors influencing adherence to mHealth apps for prevention or management of noncommunicable diseases: Systematic review. Journal of Medical Internet Research, 24(5), Article e35371. https://doi.org/10.2196/35371 DOI: https://doi.org/10.2196/35371
Lally, P., van Jaarsveld, C. H. M., Potts, H. W. W., & Wardle, J. (2010). How are habits formed: Modelling habit formation in the real world. European Journal of Social Psychology, 40(6), 998–1009. https://doi.org/10.1002/ejsp.674 DOI: https://doi.org/10.1002/ejsp.674
Laranjo, L., Ding, D., Heleno, B., Kocaballi, B., Quiroz, J. C., Tong, H. L., Chahwan, B., Neves, A. L., Gabarron, E., Dao, K. P., Rodrigues, D., Costa Neves, G., Antunes, M. L., Coiera, E., & Bates, D. W. (2021). Do smartphone applications and activity trackers increase physical activity in adults? Systematic review, meta-analysis and metaregression. British Journal of Sports Medicine, 55(8), 422–432. https://doi.org/10.1136/bjsports-2020-102892 DOI: https://doi.org/10.1136/bjsports-2020-102892
Marchesi, G., Arena, G., Parey, A., De Luca, A., Casadio, M., Pierella, C., & Squeri, V. (2024). A strong core for a strong recovery: A scoping review of methods to improve trunk control and core stability of people with different neurological conditions. Applied Sciences, 14(11), Article 4889. https://doi.org/10.3390/app14114889 DOI: https://doi.org/10.3390/app14114889
McArthur, D., Dumas, A., Woodend, K., Beach, S., & Stacey, D. (2014). Factors influencing adherence to regular exercise in middle-aged women: A qualitative study to inform clinical practice. BMC Women’s Health, 14(1), Article 49. https://doi.org/10.1186/1472-6874-14-49 DOI: https://doi.org/10.1186/1472-6874-14-49
Mehling, W. E., Wrubel, J., Daubenmier, J. J., Price, C. J., Kerr, C. E., Silow, T., Gopisetty, V., & Stewart, A. L. (2011). Body awareness: A phenomenological inquiry into the common ground of mind-body therapies. Philosophy, Ethics, and Humanities in Medicine, 6(1), Article 6. https://doi.org/10.1186/1747-5341-6-6 DOI: https://doi.org/10.1186/1747-5341-6-6
OpenAI. (2026). ChatGPT [Large language model]. https://chatgpt.com
Perski, O., Blandford, A., West, R., & Michie, S. (2017). Conceptualising engagement with digital behaviour change interventions: A systematic review using principles from critical interpretive synthesis. Translational Behavioral Medicine, 7(2), 254–267. https://doi.org/10.1007/s13142-016-0453-1 DOI: https://doi.org/10.1007/s13142-016-0453-1
Piercy, K. L., Troiano, R. P., Ballard, R. M., Carlson, S. A., Fulton, J. E., Galuska, D. A., George, S. M., & Olson, R. D. (2018). The physical activity guidelines for Americans. JAMA, 320(19), 2020–2028. https://doi.org/10.1001/jama.2018.14854 DOI: https://doi.org/10.1001/jama.2018.14854
Sanders, J. P., Gokal, K., Thomas, J. J. C., Rawstorn, J. C., Sherar, L. B., Maddison, R., Greaves, C. J., Esliger, D., Daley, A. J., & Snacktivity Investigators. (2023). Development of a mobile health Snacktivity app to promote physical activity in inactive adults (SnackApp): Intervention mapping and user testing study. JMIR Formative Research, 7, Article e41114. https://doi.org/10.2196/41114 DOI: https://doi.org/10.2196/41114
Saunders, T. J., McIsaac, T., Douillette, K., Gaulton, N., Hunter, S., Rhodes, R. E., Prince, S. A., Carson, V., Chaput, J.-P., Chastin, S., Giangregorio, L., Janssen, I., Katzmarzyk, P. T., Kho, M. E., Poitras, V. J., Powell, K. E., Ross, R., Ross-White, A., Tremblay, M. S., & Healy, G. N. (2020). Sedentary behaviour and health in adults: An overview of systematic reviews. Applied Physiology, Nutrition, and Metabolism, 45(10 Suppl. 2), S197–S217. https://doi.org/10.1139/apnm-2020-0272 DOI: https://doi.org/10.1139/apnm-2020-0272
Wallbank, G., Haynes, A., Tiedemann, A., Sherrington, C., & Grunseit, A. C. (2022). Designing physical activity interventions for women aged 50+: A qualitative study of participant perspectives. BMC Public Health, 22(1), Article 1855. https://doi.org/10.1186/s12889-022-14237-y DOI: https://doi.org/10.1186/s12889-022-14237-y
World Health Organization. (2020). WHO guidelines on physical activity and sedentary behaviour. https://www.who.int/publications/i/item/9789240015128
Wu, S., Wang, R., Zhao, Y., Ma, X., Wu, M., Yan, X., & He, J. (2013). The relationship between self-rated health and objective health status: A population-based study. BMC Public Health, 13(1), Article 320. https://doi.org/10.1186/1471-2458-13-320 DOI: https://doi.org/10.1186/1471-2458-13-320
Zaccaro, A., Piarulli, A., Laurino, M., Garbella, E., Menicucci, D., Neri, B., & Gemignani, A. (2018). How breath-control can change your life: A systematic review on psycho-physiological correlates of slow breathing. Frontiers in Human Neuroscience, 12, Article 353. https://doi.org/10.3389/fnhum.2018.00353 DOI: https://doi.org/10.3389/fnhum.2018.00353
Zangger, G., Bricca, A., Liaghat, B., Juhl, C. B., Mortensen, S. R., Andersen, R. M., Damsted, C., Hamborg, T. G., Ried-Larsen, M., Tang, L. H., Thygesen, L. C., & Skou, S. T. (2023). Benefits and harms of digital health interventions promoting physical activity in people with chronic conditions: Systematic review and meta-analysis. Journal of Medical Internet Research, 25, Article e46439. https://doi.org/10.2196/46439 DOI: https://doi.org/10.2196/46439
Downloads
Published
Issue
Section
License
Copyright (c) 2026 Author(s). Published by Lithuanian Sports University.
This work is licensed under a Creative Commons Attribution 4.0 International License.
