Dame Helen Mirren, the celebrated actress with a career spanning over six decades, is admired not only for her acting prowess but also for her incredible fitness and vitality as she approaches 80. Her secret? A remarkably simple and quick daily exercise routine that she has followed for 60 years. This isn’t about grueling hours in a gym; it’s a concise, effective 12-minute workout anyone can do at home.
The Royal Canadian Air Force Connection
Mirren’s fitness regimen is based on the Royal Canadian Air Force (RCAF) women’s exercise program, also known as the XBX plan. This program, developed in the late 1950s, was designed to enhance the fitness of women in the RCAF, focusing on key areas such as muscle strength, endurance, flexibility, and cardiovascular efficiency.
The XBX plan consists of ten basic exercises and doesn’t require any special equipment. It gained popularity for its simplicity and effectiveness, proving that you don’t need expensive gym memberships to stay in shape.
Breaking Down the 12-Minute Workout
The XBX plan is structured around four charts, each progressively more challenging than the last. These charts are further divided into levels, totaling 48 levels with 12 in each chart. The time limit for each exercise remains consistent across all charts, but the number of repetitions increases at each level within a chart.
Here’s a glimpse into what the XBX plan entails:
Chart I Exercises:
- Exercises 1-4: Toe touching, knee raising, lateral (side) raising, arm circling
- Exercise 5: Partial sit-ups
- Exercise 6: Chest and leg raising
- Exercise 7: Side leg raising
- Exercise 8: Knee push-ups
- Exercise 9: Leg lifting
- Exercise 10: Run and hop
Chart II Modifications:
- Exercise 5: Rocking sit-ups
- Exercise 9: Leg overs (similar to side-lying thoracic rotation stretch)
- Exercise 10: Run and stride jumping
The exercises are designed to be a full-body workout. Exercises 1-4 are warm-ups that enhance flexibility and mobility. Exercise 5 strengthens the abdominal region and muscles at the front of the thighs. Exercise 6 focuses on the muscles of the back, buttocks, and backs of the thighs.
A Sample Routine
According to The Independent, level one of the XBX plan involves the following:
- Toe touch x3
- Knee raise x4
- Lateral bend x5
- Arm circle x24
- Partial sit-up x4 (in two minutes)
- (Alternating) chest and leg raise x4 (in one minute)
- Side leg raise x4 (in one minute)
- (Kneeling) press-up x3 (in two minutes)
- Leg lift x2 (in one minute)
- Run and hop x50 (in three minutes)
Level 30, the target level for women aged 26-30, increases the intensity:
- Toe touch x12
- Knee raise x18
- Lateral bend x14
- Arm circle x30
Another example of Level 30 includes:
- Straight-leg sit-up x33 (in two minutes)
- Chest and leg raise/Superman x33 (in one minute)
- Side leg raise x54 (in one minute)
- Elbow press-up x30 (in two minutes)
- Leg-over tuck x15 (in one minute)
- Run and half knee bend x50 (in three minutes)
Tips for Getting Started
- Start Slow: Begin with Chart I and gradually progress through the levels as you build strength and endurance.
- Listen to Your Body: Pay attention to any pain or discomfort and modify exercises as needed.
- Consistency is Key: Aim to do the routine daily for optimal results.
- Warm-up: Don’t skip the first four exercises, as they prepare your body for more intense activity.
- Stay Hydrated: Drink plenty of water before, during, and after your workout.
The Benefits of Mirren’s Military Workout
This workout is more than just a celebrity fitness fad; it’s a sustainable approach to exercise with numerous benefits. Nancy Best, a personal trainer, highlights the importance of mobility exercises included in the routine, which are often neglected in shorter workouts. These exercises help prepare the body for activity, reducing the risk of stiffness and injury. The full-body approach is also great for those with limited time. The conditioning aspect of the plan contributes to aerobic endurance, making it a well-rounded fitness solution.
Accessibility and Adaptability
One of the most appealing aspects of the XBX plan is its accessibility. It can be performed virtually anywhere, requiring no special equipment or gym access. This makes it an ideal option for people of all ages and fitness levels.
Mirren herself has stated that she has never gotten past the second level of the program, emphasizing that it’s about finding a comfortable and sustainable routine.
More Than Just Exercise
While exercise is crucial, Mirren also emphasizes the importance of a holistic approach to well-being. She believes in taking control of oneself, suggesting that diet can significantly impact mental wellbeing.
A Balanced Lifestyle
Mirren also allows herself occasional indulgences, like fish and chips. She believes in moderation and enjoying life’s simple pleasures.
The Takeaway
Dame Helen Mirren’s dedication to her 12-minute daily exercise routine is an inspiring example of how small, consistent actions can lead to significant results. The XBX plan offers a simple, effective, and accessible way to improve fitness, strength, and overall well-being. As Mirren approaches her 80s, she encourages everyone to start incorporating more activity into their lives, proving that it’s never too late to prioritize your health.
