The under-12-minute military workout Helen Mirren swears by to stay in shape at 79
She's dame fit!
Helen Mirren is turning 80 this July, but her energy could put a rookie cadet to shame — and it's all thanks to a quick and classic military-style workout that clocks in under 12 minutes.
The award-winning actress told British Vogue that she is 'a big believer' in a no-frills routine first developed in the 1950s to help women in the Royal Canadian Air Force (RCAF) stay fit.
5 Helen Mirren s 'a big believer' in a no-frills routine first developed in the 1950s to help women in the Royal Canadian Air Force (RCAF) stay fit.
WireImage
'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 program,' she said.
'Nothing extreme, but you need to do it every day. That's a great start, because it's all to do with taking control of yourself. I'm incredibly lazy and if I can avoid doing it, I will, but every now and then I pull myself back and do what I know works.'
The workout was originally laid out in a guide called XBX — short for 'Ten Basic Exercises' — and is famous for its simplicity and accessibility.
The entire circuit is designed to be progressive — you increase reps as your fitness improves, but the time commitment stays at a grand total of 12 minutes.
'Physical fitness does not mean bulging muscles nor is it the exclusive property of men,' the manual's foreword reads. 'The ten exercises in this booklet have been carefully selected and their manner of use has been designed to enable women to achieve physical well being for optimum living.'
5 The workout was developed in the 1950s to help women in the Royal Canadian Air Force (RCAF) stay fit.
Getty Images
Here's a typical 11- to 12-minute version of the XBX Plan.
Stretching (toe touches)
Loosen up with gentle forward bends.
Knee lifts (marching in place)
Get the heart pumping with exaggerated high-knee steps.
5 Knee lifts are a great, easy warm-up.
michaelheim – stock.adobe.com
Arm circles
Improve shoulder mobility with forward and backward rotations.
Side leg raises
Strengthen hips and thighs with standing side kicks.
Push-ups (wall or floor)
Build upper body strength with classic push-ups — use the wall for a modified, low-impact version.
Back extensions (superman pose)
Lie on your stomach and lift arms and legs slightly to engage the back.
Torso twists
Hands on hips, gently rotate side-to-side for core flexibility.
5 Leg lifts can help strengthen your lower abs and hip flexors.
Lisa F. Young – stock.adobe.com
Leg lifts (lying down or standing)
Strengthen lower abs and hip flexors.
Running in place
Light jogging on the spot for cardio.
Cool-down walk and deep breathing
Wind down gently.
5 '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 program,' she said.
Getty Images for L'Oreal Paris
While the routine may be spartan, Mirren's philosophy on aging with joy is far from harsh.
'My advice is to work from the inside out,' she told British Vogue.
'First of all, take control of your diet and find one that makes you feel good. I'm the first one at the fish and chips, but what you're putting inside your body does influence how you feel about yourself, so start there. The next thing is exercise, which doesn't mean joining expensive gyms.'
So if you've got a spare 12 minutes and a floor, you've got no excuse. Dame Mirren commands it.
Hashtags
Try Our AI Features
Explore what Daily8 AI can do for you:
Comments
No comments yet...
Related Articles
New York Post
3 hours ago
- New York Post
Sinbad returns to acting 5 years after stroke: ‘It's been really difficult'
He's back! Sinbad has returned to the spotlight, starring in Tyler Perry's upcoming thriller, 'Straw.' The role marks the first time the 68-year-old comedian has been back on the screen since suffering a stroke that left him hospitalized for months five years ago. Sinbad — whose real name is David Adkins — plays Benny in the upcoming about a single mother willing to do anything to help her ill daughter. 7 Sinbad in the upcoming thriller 'Straw.' Netflix The comedian stars alongside lead actress Taraji P. Henson, Sherri Shepherd and Teyana Taylor. In the first look of Sinbad's character, the usually cheery comedian looks down on his luck, sporting pale skin, a white shirt with a checkered jacket and a black beaning. Perry, 55, addressed Sinbad's comeback during a screening of the film in New York on Tuesday, June 3. 'It's so important to me, as a man, that men want to support and take care of their families,' the flick's director told Entertainment Tonight. 'I know it's been really difficult for him, so to give him this opportunity made me feel amazing,' Perry continued. 'I'm really excited for him. And he delivered.' 7 The Tyler Perry film also includes Glynn Turman, Teyana Taylor, Sherri Shepherd, Taraji P. Henson. Jackie Brown / 7 Sinbad suffered a stroke in 2020 and was hospitalized for 9 months. Getty Images Sinbad suffered a stroke in October 2020 and was confined to the hospital for nine months. 'It is out of sincere love that we share Sinbad, our beloved husband and father, is recovering from a recent stroke,' his loved ones posted to his Instagram at the time. 'Sinbad is a light source of love and joy for many generations. While he is beginning his road to recovery, we are faithful and optimistic that he will bring laughter into our hearts soon,' the statement continued. 7 The comedian had to learn how to walk again. sinbadbad/Instagram 7 Sinbad has detailed his road to recovery on social media. sinbadbad/Instagram In November 2022, 'The Sinbad Show' star gave his followers a glimpse at his recovery, with his family revealing he was still learning to walk again after his stroke. 'Survival odds from this type of event are approximately 30 percent,' they shared, adding that Sinbad's limbs were slowly regaining mobility. 'Sinbad has already beaten the odds and has made significant progress beyond what anyone expected, but there are still miles to go.' Sharing a photo of the actor using a walker to move, his team wrote, 'Sinbad appreciates all the love and support you have shown him over the last two years.' 7 This marks the first acting role for the star since his health crisis. Getty Images The family then revealed that his stroke was brought on by a blood clot, which traveled from his heart to his brain. Less than two years later, Sinbad reemerged when he joined his cast from 'A Different World' via Zoom on February 29, 2024, for a tour of historically Black colleges and universities. After getting positive feedback about the appearance, he took to social media for the first time since 2022 to express his appreciation and personally address his supporters. 7 Sinbad promised his fans in 2022, 'Expect to see more of me soon.' FOX Image Collection via Getty Images 'Thank you for your prayers, support, and positive thoughts. They've carried me this far and will see me through to the finish line. It really is a different world out here!' he wrote, along with a video message. Before ending the video, Sinbad made a promise to his loyal fans. 'Expect to see more of me soon, and don't freak out if you turn around and I'm standing right behind you. 'Sinbad, I can't believe you're here!' You can't believe it? You better believe it. Miracles happen,' he shared. 'Straw' is available to stream on Netflix starting Friday, June 6.
New York Post
4 hours ago
- New York Post
Billy Joel cracking jokes about ‘getting old,' ‘cremated' after brain disorder diagnosis, Tribeca doc director shares
When the lights went up on Broadway for the world premiere of the documentary 'Billy Joel: And So It Goes' — at New York's Beacon Theatre for the opening night of the Tribeca Festival — the hometown hero was not in the house. As exclusively revealed to The Post last week, the 76-year-old music legend sat out his big night after revealing that he was diagnosed with a brain disorder called normal pressure hydrocephalus. But the 'New York State of Mind' crooner still received plenty of local love from Tribeca Festival co-founders Jane Rosenthal and Robert De Niro as the 24th edition of the festival that started in 2002 kicked off with the first half of Joel's two-part documentary before it premieres on HBO and HBO Max later this summer. Advertisement 8 Robert De Niro and Jane Rosenthal at the 'Billy Joel: And So It Goes' opening night at Tribeca Film Festival. Getty Images for Tribeca Festival 8 (L-R) Tom Hanks, Robert De Niro and Jane Rosenthal at Tribeca Film Festival 2025. Getty Images for Tribeca Festival De Niro, 81, called Joel 'the poet laureate of New York,' while Rosenthal, 68, addressed the music man's ongoing health battle. 'Billy wanted to be with us tonight, but as you may have heard, he's dealing with a health issue and had to postpone his performances, including this one tonight. We know you will join us in wishing him a speedy recovery,' Rosenthal said after the pair quoted lyrics from Joel's 'New York State of Mind.' Advertisement 'He's our piano man, a wonderful, integral part of the heartbeat of our city,' De Niro told the crowd. 'Tonight, we fit to see the man behind the music and behind the legend. You're in for a real treat.' Directors Susan Lacy and Jessica Levin also spoke about Joel in the wake of his absence, revealing a joke about death that the singer told them. 'We know Billy wishes he were here tonight, and he asked us to convey that to you all. In fact, he said, 'Getting old sucks, but it's preferable to getting cremated,'' one of them recalled before assuring the crowd, 'He will be back.' Advertisement 8 Co-directors and producers Susan Lacy (L) and Jessica Levin at Tribeca Film Festival. AFP via Getty Images And So It Goes' features rare, previously unseen footage and candid, intimate interviews while charting the five-time Grammy winner's rise from Long Island to international pop stardom. Taking its title from a deeply personal piano ballad from Joel's 1989 album 'Storm Front,' the documentary also features classics such as 'Piano Man,' 'Just the Way You Are,' and, of course, 'New York State of Mind.' Rosenthal and De Niro gave a show of support in a statement after Joel's health crisis was announced. Advertisement 8 The two-part documentary 'Billy Joel: And So It Goes' will premiere on HBO and HBO Max later this summer. Art Maillett/Sony Music Archives/Courtesy HBO 8 Billy Joel told Howard Stern that he was 'not dying' after recently revealing his brain disorder diagnosis. Getty Images 8 After starting in 2014, Billy Joel ended his historic 10-year Madison Square Garden residency last July. Getty Images 'Our hearts are with Billy Joel and his family following today's announcement,' they said in a statement. 'As a New York icon and global music legend, he has profoundly shaped the cultural fabric of this city and touched audiences around the world. We send our love and full support and wish him strength and a healthy recovery.' 'We're deeply honored that this year's Opening Night celebrates his remarkable legacy and enduring influence on New York's cultural landscape,' the statement continued. 'This is the perfect moment to recognize a creative force whose work reflects the very soul of our city — and the heart of Tribeca.' Although Joel was not in attendance, he has let it be known that you haven't seen the last of him yet. 8 Billy Joel traded the piano for guitar during one of his Madison Square Garden residency shows in 2016. Getty Images In fact, Howard Stern shared a positive update about the Rock & Roll Hall of Famer on Tuesday, assuring listeners that the hitmaker is 'not dying.' Advertisement 'I saw Billy Joel two weeks ago,' he told co-host Robin Quivers on SiriusXM's 'The Howard Stern Show.' 'We had dinner together.' 'Yeah, he does have issues,' Stern continued. 'But he said, 'Yeah, you can tell people, you know, I'm not dying.' You know, he wants people to know that. He just, he's gotta deal with some medical stuff, but he was delightful.' 8 Billy Joel had already rescheduled several concerts earlier this year. Instagram/@billyjoel Normal pressure hydrocephalus is a brain disorder where cerebrospinal fluid builds up inside the skull and presses on the brain, disrupting cognitive functioning. Advertisement Due to his condition, Joel also canceled all of his upcoming tour dates, which were to include a 'Triple Play' summer series of concerts at all three New York area stadiums: Yankee Stadium (July 18, with Rod Stewart), MetLife Stadium (Aug. 8, with Stevie Nicks) and Citi Field (Aug. 21, with Sting). But thankfully, Joel — who ended his historic Madison Square Garden residency last July after 10 years, 104 sold-out shows and 1.9 million tickets scanned — isn't ready to hang up his piano. 'He is happiest while performing,' a music industry insider told People last week. 'Music is, has been and will always be his life. He's not ready to retire.'
Yahoo
6 hours ago
- Yahoo
Robbie Lawler reveals his secret motivation for iconic Rory MacDonald win at UFC 189: 'I didn't say anything'
Robbie Lawler was one of the most beloved fighters of any era. (Mike Roach/Zuffa LLC/Zuffa LLC via Getty Images) Robbie Lawler was known as "Ruthless" for a reason. The 2025 UFC Hall of Fame inductee delivered some of the most epic knockouts and fights in MMA history throughout his 22-year career. Lawler's entry into the Hall later this month will be his second after his legendary rematch with Rory MacDonald entered the Fight Wing in 2023. Arguably the greatest fight of all time, Lawler vs. MacDonald 2 stands out on its own despite being part of one of the sport's most memorable events, 2015's UFC 189 pay-per-view. In hindsight, it's easy to forget the fight preceded the evening's headliner, the interim featherweight title clash between Conor McGregor and Chad Mendes. Advertisement Lawler revealed on Wednesday's edition of "The Ariel Helwani Show" how his co-main event position for his first welterweight title defense was much more of a motivational factor than he ever let on. "Leading up to that fight, Rory never realized it, but we were second fiddle that whole freaking build-up to that fight," Lawler said. "I'm like, 'Oh, they're putting me on the undercard of [original headliner Jose] Aldo and freaking McGregor.' So I'm just freaking training like they're disrespecting me. "I get it. Aldo's the freaking man, Conor is the up-and-comer. But I'm the heavier guy. So, I'm freaking training hard. Like, really freaking hard. And I actually had time to freaking relax after [having five fights in] 13 months [beforehand]. So I was able to rest and put in a hard freaking camp for him — and I had something to prove. Then, two weeks before the fight, Aldo's out and they put in freaking Mendes, and I'm still the undercard. I didn't say anything. I wasn't pissed. I was like, 'OK.' It is what it was, alright. So that's who he (MacDonald) was fighting, too. 'I'm the freaking guy,' was what I was thinking." Advertisement If there's one moment outside the cage to summarize the ruthless nature of Lawler, it'd be the famous line he delivered in response to a question about McGregor's loss to Nate Diaz the following year. Rather than take McGregor's neck and submit the Irishman like Diaz did with a rear-naked choke at UFC 196, Lawler flatly stated he would've instead taken the McGregor's soul. Lawler, 43, won 22 of his 30 victories by knockout and only once submitted an opponent very early in his pro career. For the former UFC welterweight champion, that was just never his style. "He (Diaz) did just freaking take his (McGregor's) neck and freaking let him off the hook," Lawler said. "He could have done whatever he wanted. ... I want to beat people up. That's how I fought. Advertisement "It's kind of funny because I'm coaching guys, and in the UFC I had zero submission attempts." "In my eyes, and in my head, I was always thinking, 'If you submit somebody, there's tricks, right?' There's little tricks like, 'Oh, he tricked me.' But if you whoop somebody's ass, then there was really no trick to that." That train of thought may lead one to believe Lawler went out of his way to prove himself in an old-school "tough-guy" fashion. But Lawler assures that was never a concern. He fought how he felt was right for him. If someone bested him, it was what it was. Advertisement "I would tap. I would never go to sleep. That's stupid," Lawler said. "Oxygen away from your brain. What does that prove? If you got, you got me." Lawler has been enjoying life outside the Octagon since his instantly iconic retirement fight against Niko Price in July 2023. In one of the most perfect sendoff performances ever seen in combat sports, Lawler knocked out his tough-as-nails opponent in a mere 38 seconds, leaving the fight world begging for more. Nearly a year and a half later, Lawler has stayed true to his retirement promise, but not without a little enticement to return. Bare-knuckle boxing leader BKFC has openly done its best to bring Lawler back sans gloves for a showdown against the promotion's top star, Mike Perry. And while Lawler likes the concept, he's still under contract with the UFC and hasn't seriously entertained a return. "Not really," Lawler responded when asked if BKFC is a real possibility. "They touched base probably January of last year, and this is where we are today. So, you tell me. I never say never to anything, but I'm retired. We have to cross those paths [with figuring out his UFC status] when we need to. "A fight's a fight, right? [Bare-knuckle is] how I first started fighting. ... To me, a fight's a fight. Knees to the head of a grounded opponent, soccer kick, stomps, that's fighting. When I fought in Hawaii, we had all those rules. You weren't safe anywhere. If you were in a front headlock position, you probably shouldn't hang out there because you'd probably be getting kneed in the head. So there's just more stuff to worry about and no resting spot."
