At the Seniors Discount Club, we always look for practical and effective ways to stay healthy and active, especially as we age. It's inspiring to see individuals in their later years maintaining a zest for life and a commitment to fitness. One such example is the esteemed Dame Helen Mirren, who, at the age of 79, has shared her secret to staying in shape—a 12-minute military workout that she's been faithfully performing for decades.


Dame Helen Mirren, an Oscar-winning actress renowned for her age-defying looks and elegant presence on the red carpet, has recently lifted the lid on her fitness routine. This isn't a high-tech, expensive gym program but a simple, military-inspired exercise regime known as the Royal Canadian Air Force (RCAF) women's exercise plan. It's a routine that starts off easy and can become quite challenging as you progress, yet Mirren admits she's never moved beyond the second level. Nevertheless, it's been a staple in her daily life for an impressive 60 years.


The RCAF workout, also known as the XBX (Ten Basic Exercises) routine, was developed in the 1950s by Dr. Bill Orban for the Canadian Air Force's female recruits. The goal was to improve their fitness levels without the need for specialised equipment or extensive time commitments. The program consists of four charts of ten exercises each, arranged in increasing order of difficulty. There are 48 levels in total, with 12 levels per chart, ensuring that individuals at any fitness level can participate and benefit.


The exercises include a variety of movements such as toe touching, knee raises, lateral bending, and arm circling, each performed for 30 seconds. The beauty of this program lies in its simplicity and efficiency, allowing for a full-body workout in just 12 minutes a day. The official XBX booklet describes the routine as a way for women to achieve physical fitness in an 'enjoyable, interesting manner.'

Mirren's revelation about her fitness routine comes alongside her advocacy against ageism. In a society where the population is rapidly aging, discrimination based on age remains a significant issue. Mirren, an ambassador for Age UK, has spoken out about the need for change, emphasising that aging is a natural process that should not lead to unfair treatment or a lack of respect. She believes that everyone, regardless of age, should feel included and valued.

For our members here at the Seniors Discount Club, Mirren's workout could be a fantastic addition to your daily routine. It's a testament to the fact that you don't need expensive gym memberships or equipment to stay fit. What's more, it's a routine that respects your time and can be adapted to your individual fitness level.


We encourage you to give the XBX routine a try and see how it can help you maintain your physical health. Remember, it's never too late to start exercising, and the benefits of regular physical activity are countless, including improved strength, balance, and mental well-being.
Have any of you tried the RCAF workout, or have other exercise routines that have served you well over the years? We'd love to hear about your experiences and how you've managed to stay active and healthy. Share your stories in the comments below, and let's inspire each other to keep moving and stay fit, just like Dame Helen Mirren!