You’re never too old to get stronger

Q: I am 71 years old and my husband is 74. We go to the gym three days a week. We do the bike for 10 to 20 minutes, then we get on the treadmill for 30 minutes, and if possible we do the rowing machine for 10 to 15 minutes. We would like to know if we need to add some strengthening exercises to our program? We have the approval of our doctor, and we are sponsored by our hospital. It is the Humana/Silver Sneakers program. Thanks for your help.

A: Congratulations for committing to exercise three days a week. The variety in your cardiovascular program should provide a good aerobic workout. The amount of cardiovascular exercise you and your husband are completing will help keep your bones, joints and muscles strong, and it would be equally beneficial to add strength training to your current program.

The benefits of a strength-training workout include muscular strength and control, increased joint stability and maintaining lean muscle mass. Everyday activities such as walking up and down stairs, sitting and standing, and lifting and pushing objects in the kitchen and throughout the house can be done more easily and with less chance of injury with stronger muscles.

A balanced routine that strengthens the muscles of your legs, back, abdominals, shoulders, chest and arms does not have to require high-intensity weight training. Start with a basic program two to three times a week in addition to your cardiovascular routine, and you’ll soon start to see results. You may also begin to notice your cardiovascular exercise becoming easier because of the added strength you acquire through your strength-training routine.

To get started, I would recommend using the resources of the Humana Silver Sneakers program to meet with a fitness professional. He or she will be able to assess your needs and design and teach you a strength-training program that can be done safely.

Learning how to combine your current cardiovascular routine with your new strength-training workout may take a few trial runs.

Keep working to balance the two so you have enough energy to complete the entire workout. This may mean modifying your cardiovascular workout.

Another way to incorporate this training into your workout routine is to add a group exercise class that focuses on strength training. Your fitness facility may offer a class that combines both cardiovascular and strength training.

Observe the class and speak with the instructor about any concerns you may have. Group exercise is a great way to complete a workout under the supervision of a fitness professional.

Be patient when learning your new exercise routine, and remember to have fun.

Always consult a physician before beginning an exercise program.