She’s Dame Fit!
Helen Mirren, who turns 80 this July, has the energy that could outpace a rookie cadet — all thanks to a fast, classic military-style workout.
The award-winning actress revealed to British Vogue that she’s “a big believer” in a no-nonsense routine originally created in the 1950s to keep women in the Royal Canadian Air Force fit.
“It’s an exercise routine that begins easy and gentle, but if you stick with it, it can get quite challenging. I’ve never made it past the second level, but it’s a great little program,” she shared.
“It’s nothing extreme, but you have to do it every day. That’s the key because it’s all about taking control of yourself. I’m really lazy, and if I can find a way to avoid it, I will. But every now and then, I force myself to get back on track and do what I know works,” Mirren continued.
The workout was originally outlined in a guide called XBX — short for “Ten Basic Exercises” — known for its simplicity and accessibility.
The entire circuit is designed to be progressive — you increase repetitions as your fitness improves, but the total time commitment remains just 12 minutes.
“Physical fitness does not mean bulging muscles, nor is it the exclusive domain of men,” the manual’s introduction states. “The ten exercises in this booklet have been carefully selected, and their method of use is designed to help women achieve physical well-being for optimal living.”
The workout was created in the 1950s to help women in the Royal Canadian Air Force maintain their fitness.
Here’s a typical 11-to-12-minute version of the XBX Plan.
Stretching (toe touches)
Loosen up with gentle forward bends.
Knee lifts (marching in place)
Get the heart pumping with exaggerated high knee steps.
Arm circles
Improve shoulder mobility with forward and backward rotations.
Side leg raises
Strengthen hips and thighs with standing side kicks.
Pushups (wall or floor)
Build upper body strength with classic pushups — use the wall for a modified, low-impact version.
Back extensions (superman pose)
Lie on your stomach and lift arms and legs slightly to engage the back.
Torso twists
Hands on hips, gently rotate side-to-side for core flexibility.
Leg lifts (lying down or standing)
Strengthen lower abs and hip flexors.
Running in place
Light jogging on the spot for cardio.
Cooldown walk and deep breathing
Wind down gently.
While the routine may be straightforward, Mirren’s approach to aging with joy is anything but harsh.
“My advice is to focus on working from the inside out,” she shared with British Vogue.
“First, take control of your diet and find one that makes you feel good. I’m the first to dive into fish and chips, but what you put into your body does affect how you feel about yourself, so start there,” Mirren advised. “Next is exercise, but that doesn’t mean joining expensive gyms.”
So, if you’ve got 12 minutes to spare and some floor space, there’s no excuse. Dame Mirren insists on it.
