King Charles’ morning routines have long been the subject of speculation: according to Prince Harry in his autobiography Spare, his father likes to stand on his head in his underwear.
But there’s another secret behind the monarch’s slim stature: an exercise regimen devised by the Royal Canadian Air Force that requires just 11 minutes a day.
He appears to have been of great use to the King: not only does he look in good shape for his 76 years, but he has also been able to resume his royal duties while undergoing chemotherapy for cancer.
Recently, Charles’ former communications secretary Julian Payne revealed that the king has started his day with exercises “for many years”, adding that he is “extremely strong and fit for a man of his age”.
The exercise plan favored by the King was developed in the late 1950s by Dr. Bill Orban, a fitness pioneer and Canadian civil servant, who was tasked with designing a training regimen for out-of-shape pilots. a third of which were considered no. fit to fly.
His later ‘5BX’, or five basic exercise plan, was based on the theory that it was quality (not quantity) that mattered, and was such a success that when it first appeared in booklet form, it sold more than 23 million. copies.
The guiding principles are that the five basic exercises – four for flexibility and strength (stretching, sit-ups, push-ups, back extensions) and one for aerobic fitness (running) – can be performed anywhere and in a small space. and no equipment (making them ideal for pilots and, of course, busy Kings).
But can a 65-year-old workout, especially one that’s so brief, really be enough these days when it has to compete with a plethora of modern fitness regimens?
The King has begun his day with the plan of five basic exercises (5BX), a regime devised by the Royal Canadian Air Force for many years
Experts think so, and science supports the idea that even a few minutes of daily exercise is beneficial.
A recent study by researchers at University College London and the University of Sydney, published in the journal Circulation, revealed that adding just five minutes of heart rate-raising activity a day could lower blood pressure and protect against cardiovascular disease.
The strong point of 5BX training is that “it trains the whole body, it’s progressive, it can be done anywhere without weights or specific machines, so there are no barriers to entry – everyone can do it,” says Liam Grimley, sports specialist. . Scientist and personal trainer.
So what exactly does it entail?
“The plan consists of two minutes of toe-tapping, one minute of sit-ups, back extensions (lying on your stomach, lifting your legs and head off the floor), push-ups, and then six minutes of jogging on the spot, split in ten repetitions of an activity such as jumping jacks, where you stand with your right leg and left arm forward and then jump while reversing the position, and squat jumps, where you jump from a squat position.
“It’s a really great plan with simple diagrams and that’s why it’s stuck,” Grimley says.
Touching your toes increases your heart rate, preparing your body for more intense effort.
“You’re also warming up the tissues to avoid pulling a muscle,” adds Grimley. “So sit-ups, back extensions and push-ups are examples of exercises that use your own body weight to improve muscle strength.”
Liam Grimley, sports scientist and personal trainer, says the 11-minute daily routine “can be done anywhere without weights or dedicated machines, so anyone can do it.”
Building muscle this way instead of using gym equipment comes with its own benefits, says the personal trainer and former police boxing champion. Michael Baah.
‘Using body weight, as is done with squats, push-ups and push-ups, is more feasible and may be safer and more efficient than using gym equipment.
“You have less risk of injury because you will be working within your own limits.”
The final six-minute jog is interspersed every 75 steps with a high-intensity interval training (HIIT)-style exercise, such as jumping jacks or squat jumps (in which you lower yourself until your thighs are 90 degrees from the ground and then you jump up). ), which develops cardiovascular fitness and endurance.
There are six different stages in the 5BX routine, each with progressively difficult modifications of each exercise.
For example, in stage one, the abdominals are lifted just barely with the head and shoulders off the floor and the push-ups are performed with the knees on the floor.
In the fourth stage, this becomes a full squat on the toes and a push-up with hands extended to the sides.
And each stage has a progression in terms of the number of repetitions you do. For example, in stage one, you start with two push-ups (and progress to 13) before moving to the next level.
There are six different stages in the 5BX routine, created in the late 1950s by Canadian fitness pioneer Dr. Bill Orban, each with progressively difficult modifications of each exercise.
As expected, in a military routine there are rules: everyone starts from the end of frame one, from the youngsters to the flight crew, regardless of their physical fitness (the author takes care that no one ends up with sore muscles). .
How quickly you progress through the levels depends on your age, and people over 60 are advised to take it easy and spend at least ten days on each level.
Don’t be fooled by how easy it seems at first, Grimley says: “It becomes quite a challenge.”
Still, many fitness experts believe it provides the perfect workout for anyone, especially those who are short on time.
“If you did this for a long period of time, your stamina and muscular endurance would improve, helping to protect your spine and against falls,” says Sergeant John Fleming, personal training instructor with the Royal Regiment of Scotland.
“While fitness has evolved since the 1950s, this routine is good because it is based on the type of functional fitness a soldier or member of the military needs: developing the strong core necessary to carry heavy loads overhead and the ability to get off the ground or get in and out of small spaces quickly.
“It’s about mobility, flexibility and developing cardiovascular fitness.”
For Baah, it’s the compound effect of doing it consistently that makes it work: “and mentally it’s easier to understand yourself by doing just 11 minutes a day.”
For a week, that’s 77 minutes, which is the amount of vigorous exercise the NHS recommends.
Sergeant Fleming says, “If you’re starting from scratch, following this program will definitely improve your cardiovascular health.”
But I would recommend adding more activity to the day, as he points out: “It is well documented that the King, for example, is an avid walker. So he doesn’t limit himself to the 5BX plan: he complements it, if he does it every day, with walks.”