Overview

• Dame Helen Mirren has followed the Royal Canadian Air Force's XBX women's exercise program daily for 60 years, maintaining her fitness with just 12 minutes of activity.
• The XBX regimen, developed in the late 1950s, features 10 exercises across four charts, progressively increasing in difficulty while requiring no equipment.
• Mirren uses only Charts I and II of the program and has never advanced beyond Level 2, emphasizing its accessibility for all fitness levels.
• Age UK recently launched the 'Act Now, Age Better' campaign, aligning with NHS guidance to encourage small, sustainable exercise habits in midlife to reduce chronic disease risks.
• The program's time-efficient, structured approach highlights how simple routines can support strength, flexibility, and cardiovascular health over a lifetime.