'I tried little-known workout loved by King Charles - it's perfect'

Daily Mirror

2 days ago

Does King Charles and Helen Mirren's favourite exercise plan still stand the test of time 64 years after it was invented? We put it to the test - with surprising results
Dame Helen Mirren has been urging older adults not to fear ageing and to make 'little changes now to help them in later life', and if anyone can inspire people of all ages to get moving it's the actress, who turns 80 in July.
Dame Helen - who was famously snapped in a red bikini at the age of 63, looking far younger than her six decades - is personally a 'big believer' in the Royal Canadian Air Force's XBX plan which she's followed 'off and on' for most of her life and takes just 12 minutes a day to do.
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The actress, who turns 80 in July, told Vogue, 'It is an exercise regime that starts from very low and easy, then if you follow it through, it can become quite difficult. I've never gotten past the second level, but it's a nice little exercise programme. Nothing extreme, but you need to do it every day.'
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She's in good company as the King, too, has confessed to following a similar workout - though he favours the '5BX' version for men, also from the Royal Canadian Air Force, which consists of five basic exercises 'to develop and hold a high level of physical fitness'. They were both developed in the 1950s and published in 1961.
At 45, I'm not yet in Mirren's age bracket, but I am at the age when exercise, in particular strength training, becomes essential to build and maintain muscle tone. I avoid anything too energetic, preferring to do yoga, walk the dog and go for the odd swim and game of tennis.
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By comparison, XBX looks easy, but if Dame Helen is anything to go by, it gets results. And while the pamphlet is old fashioned to say the least, it is also reassuring and unthreatening. I've had enough of online fitness gurus who want me to design my whole life around their approach to exercise.
If this is good enough for an ageless beauty like Dame Helen and a famously hard-working and energetic monarch, then it's good enough for me.
How to do the exercises
The instruction booklet gives strict instructions on which one of four exercise charts to follow depending on your age (they get progressively harder as you climb up the levels) along with how many repetitions to aim for.
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You stick at each stage for a number of days, so it would take several months to get to the end. I decide to start at level five - a few rungs up from the suggested level one - reasoning with myself that I am not coming at it from a standing start.
It's strange to have a paper chart to refer to and fill in when so much is done online, but it's also comforting to have a hard copy of my efforts from day to day. Once you have worked out the basics, it's easy to use.
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However it does feel dated in terms of what people over the age of 40 might aim for. At 79, Helen Mirren is officially too old for the XBX plan's age range, as it suggests those aged 50-55 could reach level 11, but should not go higher.
To my delight, day one begins with 30 seconds each of four warm-up exercises: touching my toes then reaching my arms above my head; raising my knees one by one and clasping each shin to pull the knee into my body; side stretches; and circling my arms in each direction.
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Each time you move up a level, you complete more repetitions within the time. I jump ahead on my first attempt and do more than the plan prescribes, bounding through the exercises.
These are: half sit-ups, chest and leg raising, side leg lifts, push ups, and leg lifts, finished off by a bout of running and hopping on the spot. This brings the added benefit of waking up the rest of the house.
Though the exercises themselves are simple, you do need to keep referring to the chart to check the numbers, but a bit of a mental workout is no bad thing.
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Why it works?
Why is XBX so popular? Rachael Rachael Sacerdoti, a fitness trainer and founder of the It's So Simple program (@itssosimple_rs) who transformed her own physique after having children, explains: 'While it may not be as widely known as modern fitness programmes, it has quietly endured as a practical approach to daily movement thanks to its simple yet effective series of exercises that do not need equipment.'
This hits the nail on the head. Many of us need to make cutbacks - but cutting back on physical exercise is surely a poor investment in the long term. One of the key reasons to exercise is to stay strong and flexible until we reach Helen Mirren and our 76-year-old monarch's age, and beyond.
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Last year, experts praised King Charles 's simple exercise regime as a suitable approach during and after cancer treatment, though individuals should ask their own doctors for advice.
Rachael says that the plan's progressive nature means people can advance at their own pace. However, she points out, it aims for regularity over racing ahead.
'What makes it particularly appealing for someone in Dame Helen's age bracket is that it prioritises consistency and gentle progression over intensity, which is exactly the approach that supports longevity in fitness. The emphasis on posture and core stability in many of the exercises is especially beneficial as we age.'
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What are the downsides?
'It lacks significant strength training components, as it focuses on mobility and basic conditioning rather than building muscle or high-intensity training,' warns Rachael. 'The exercises are also quite repetitive, which may become monotonous for some people who enjoy variety in their workouts.'
I quite enjoy the repetition. However, is doing XBX every day enough? 'It's a brilliant starting point for someone just beginning their fitness journey or returning after a long break, as it creates a sustainable daily habit of movement, which is often the biggest hurdle,' Rachael explains.
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'However, for maximum health benefits, I would recommend gradually supplementing it with some dedicated strength work and perhaps some cardio training that will elevate the heart rate more significantly. The body thrives on variety and progressive challenges.'
Rachael recommends mixing up XBX with resistance or strength work and some cardio alongside flexibility work such as yoga or stretching.
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My verdict
Will I carry on? After two weeks, I miss my yoga mornings and decide to mix it up with these, but I've found that XBX is perfect for the mornings when I feel too time-pressed to even do a short yoga video.
I have been singing its praises to anyone who uses my usual excuse of being too busy to exercise, and if you experience any muscle stiffness or general aches and pains, this is an easy way to ease yourself back into physical activity. That said, I can't promise you'll achieve quite the same results as Helen Mirren.