this 12-minute military training followed by Helen Mirren for 60 years

The British icon of the big screen does not owe his vitality to laziness. At 79 years old, Helen Mirren practices intensive sports training every day, lasting 12 minutes flat, allowing her to stay in shape over the years. The Oscar winner recently spoke to Woman’s Weekly, revealing the details of this essential wellness routine. “I am a firm believer in the Royal Canadian Air Force (RCAF) 12 Minute Exercise Program for Women. It requires no special equipment or gym membership, making it accessible to everyone,” she explained.

Dr. Bill Orban’s routine

Known as the “XBX routine” (for “10 basic exercises”), this workout was designed in the 1950s by Dr. Bill Orban to improve the physical fitness of new female recruits to the Army. Canadian air. Based on simple but effective exercises – up to 10 -, it is based on a gradual progression allowing everyone to adapt at their own pace. Each exercise lasts 30 seconds and is designed to be performed in a precise order: first we find the toe touch, widely practiced in yoga, knee raises, lateral bends and rotations of the arms, partial straightenings, elevations chest and legs, floor presses, leg raises, running and jumping.

Helen Mirren modestly confides: “I have never gone beyond the second level, but it is an excellent program which starts slowly and can become quite demanding if you continue it to the end.” Since her beginnings, the actress has embodied a healthy and pragmatic approach to physical fitness, preferring gentler but constant practices to diets and intensive sessions. And it must be said that it works as she dazzles in each of her appearances.

The one who, however, fights against ageism, believing that old age is in no way a form of decline, is Ambassador of Age UK, a charity dedicated to combating discrimination against older people and stereotypes. “We all age, but that doesn’t have to define us or limit what we can accomplish,” she said. By sharing her XBX routine, Helen Mirren sends a message: taking care of yourself does not lie in appearance but in interiority. Sport allows this and is practiced on a daily basis. Whether it’s 30, 50 or 79, it’s never too late to start.