This review summarised in detail the effects  SD exercise interventions had on sedentary middle-aged individuals alongside the adherence to the prescriptions .
SD exercise was seen to be beneficial for improving metabolic outcomes physical characteristics , cardiorespiratory fitness and functional measures
Many chronic diseases and illnesses are caused by the lifestyle , including the physical activity habits , of an individual .
As such , consistent high levels of exercise should be encouraged across the lifespan , to limit the risk of developing one of these conditions and allowing for healthy aging to occur .
Exercise prescriptions that encourage high completion and adherence rates in an independent manner and improve health related outcomes should be provided to individuals .
To date , no review has identified optimal prescriptions of exercise to achieve this in sedentary middle-aged adults and this is important , given the higher risk of developing illnesses in this population as they age .
This review examines the effects prescriptions of self-directed ( SD ) exercise has on adherence and health related outcomes in sedentary middle-aged individuals in good general health currently and aims to identify the most suitable forms of planned SD exercise that can be carried out independently .
Self-guided brisk walking training with or without poles: a randomized-controlled trial in middle-aged women.
Walking with poles ( Nordic walking , NW ) has become popular . We compared training responses of brisk walking ( W ) or NW on  cardiorespiratory and neuromuscular fitness .  We r and omized 121 non-obese sedentary women ( aged 50 - 60 ) to an NW or W group ( NWG , WG ) , to train 40 min four times weekly for 13 weeks . Intensity was based on subjective perception of exertion . Cardiorespiratory performance was assessed in four levels corresponding to 50 % , 65 % , 80 % and 100 % of peak VO(2 ) . Fifty-four NWG and 53 WG subjects completed the study . The mean intensity was about 50 % of heart rate ( HR ) reserve . The baseline peak VO(2 ) was 25.8 ( SD 3.9 ) mL/min/kg . Both groups improved peak VO(2 ) similarly ( NWG 2.5 mL/min/kg , 95 % confidence interval ( CI ) 1.9 - 3.3 ; WG 2.6 , CI 1.9 - 3.3 ) . In the submaximal stages while walking with or without poles , HR and lactate decreased after training in both groups , but the changes were not statistically significantly different between the groups . Of the neuromuscular tests after training , the only significant difference between the groups was in the leg strength in the one-leg squat , favoring WG . In conclusion , both training modes improved similarly health-enhancing physical fitness , and they were feasible and safe
This review summarised in detail the effects  SD exercise interventions had on sedentary middle-aged individuals alongside the adherence to the prescriptions .
SD exercise was seen to be beneficial for improving metabolic outcomes physical characteristics , cardiorespiratory fitness and functional measures
Many chronic diseases and illnesses are caused by the lifestyle , including the physical activity habits , of an individual .
As such , consistent high levels of exercise should be encouraged across the lifespan , to limit the risk of developing one of these conditions and allowing for healthy aging to occur .
Exercise prescriptions that encourage high completion and adherence rates in an independent manner and improve health related outcomes should be provided to individuals .
To date , no review has identified optimal prescriptions of exercise to achieve this in sedentary middle-aged adults and this is important , given the higher risk of developing illnesses in this population as they age .
This review examines the effects prescriptions of self-directed ( SD ) exercise has on adherence and health related outcomes in sedentary middle-aged individuals in good general health currently and aims to identify the most suitable forms of planned SD exercise that can be carried out independently .