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 .
Accumulated brisk walking reduces arterial stiffness in overweight adults: evidence from a randomized control trial.
Arterial stiffness is a major contributor to the development of atherosclerosis and consequently cardiovascular disease . This study aim ed to examine whether 6 months of accumulated ( 3 × 10 minutes , 5 days/week ) brisk walking was sufficient to reduce arterial stiffness in sedentary , overweight individuals . Seventy-seven individuals ( 19 men , 58 women ; age , 30 - 55 years ) were r and omly allocated to one of three groups ; two groups completed 30 minutes of accumulated walking with either monthly or weekly telephone support ; the third group ( control ) performed stretching exercises . The walking groups were combined and telephone support included as a covariate . Anthropometry , blood pressure ( BP ) , blood lipids , pulse wave velocity ( PWV ) , and NOx ( surrogate marker for nitric oxide ) were measured at baseline , post-intervention and 4 months post-intervention . No changes were observed for anthropometry , BP , or lipids . However , at the end of the intervention , there was a decrease in PWV ( P < .001 ) accompanied by an increase in NOx ( P < .001 ) , with changes maintained 4 months post-intervention . A strong negative correlation between PWV and NOx was also observed ( P < .001 ; r = -0.65 ) . A lifestyle approach to meeting current physical activity guidelines results in favorable alterations in arterial function in overweight individuals
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 .