As we get older, most of us still feel the same and still try to hold on to the same exercise routine and the same eating habits. But with the reality is that with every new decade, a woman’s health and wellbeing needs a tweak, quite often in small ways which can ultimately help ward off future health problems.    

According to experts, a woman’s aerobic capacity–a measure of fitness–decreases with age with a rate of decline between five to nine percent seconds per decade. The good news is that with the correct workout, this decline can be slowed down.  

The following are four compound exercises which depending on your level of strength and ability, can be helpful to include in your workout, not necessarily all of these in one workout:  

Incline Dumbbell Press – Sit on an Incline Bench with dumbbells with palms facing each other and shoulder width apart. Begin from the top and lower them in a controlled motion and repeat this again on the way up.  

Row – Standing or seated, pull a bar, rope, or handles towards your chest, row to waist, chest, neck or forehead. These movements will depend on the specific muscle group you are targeting.   

Barbell Squat – Place the barbell across your shoulders, feet shoulder width with toes at an angle of five degrees. Place your other foot back with the foot’s toe facing forward lower front knee forward to a lunge position both. The lowering and raising should be done in a controlled and consistent motion.