I too often hear millennials chat about exercise. Yet, when I hit the gym, I am, again… too often… alone.

And when I do see peers exercising, I generally see poor practices. Why is this?

With most things, correction lies in education. One of the greatest educational sources for exercise is the American College of Sports Medicine, the largest sports medicine and exercise science organization in the world. Dedicated to advancing and integrating scientific research to provide educational and practical applications of sports medicine and exercise science, the organization is 50,000 members strong. I am one of those members, as an ACSM certified personal trainer; along with my Exercise Biology degree.

Below, find ACSM’s recommendations on quantity and quality of exercise (all recommendations are in relation to adults):

Cardiorespiratory Exercise

1. At least 150 minutes of moderate intensity exercise, per week.
2. Exercise recommendations can be met through 30-60 minutes of moderate-intensity exercise (five days, per week) or 20-60 minutes of vigorous-intensity exercise (three days, per week).
3. One continuous session, or multiple short sessions (of at least 10 minutes), are both acceptable to accumulate desired amount of daily exercise.
4. Gradual progression of exercise time, frequency and intensity is recommended for best adherence and least injury risk.
5. Those unable to complete the aforementioned can still benefit from some activity.

Resistance Exercise

1. Train each major muscle group two or three days, per week, using a variety of exercises and equipment.
2. Light or very light training is recommended for older adults and adults, who have been sedentary.
3. Two to four sets of each exercise will help improve strength and power.
4. For each exercise, 8-12 repetitions improve strength and power, 10-15 repetitions improve strength in middle-age and older persons starting exercise, and 15-20 repetitions improve muscular endurance.
5. Wait at least 48 hours between training sessions.

Flexibility Exercise

1. To improve range of motion, train two to three days, per week, to improve range of motion.
2. Each stretch should be be held 10-30 seconds to the point of tightness, or slight discomfort.
3. Repeat each stretch two to four times, until accumulating 60 seconds, per stretch.
4. Static, dynamic, ballistic and PNF stretches are all effective.
5. Flexibility exercise is most effective when the muscle is warm. Try light aerobic activity, or a hot bath, to warm muscles before stretching.

Neuromotor Exercise

1. Often referred to as “functional fitness training,” neuromotor exercise is recommended for two to three days, per week.
2. Exercises should involve motor skills (balance, agility, coordination and gait), proprioceptive exercise training and multifaceted activities (tai ji and yoga) to improve physical function and prevent falls in older adults.
3. 20-30 minutes, per day, is appropriate.

As my Momma says, “I hate to break it to ya, but…”, the aforementioned is the most efficient way to achieve anatomical health. Be aware. Educate yourself. Love your body. Exercise smarter, not harder.