King Charles III maintains the Royal Canadian Air Force’s 5BX exercise, consisting of 5 movements in 11 minutes a day, to strengthen muscles and physical strength to fight disease.
In the midst of cancer treatment, King Charles, 77 years old, still maintains his morning workout routine with the 5BX plan (5 basic exercises), a program designed for soldiers but can be done at home, according to Guardian. This program is highly appreciated by experts for its balanced combination of strength and endurance exercises, helping cancer patients fight side effects such as weight loss and muscle loss.
King Charles at Sandringham estate in May. Photo: Millie Pilkington/Sandringham Estate/PA
5BX was developed by scholar Bill Orban for the Royal Canadian Air Force (RCAF) in the late 1950s, with the goal of helping soldiers maintain optimal physical fitness without the need for complex facilities or equipment. “The exercises only take 11 minutes a day and can be done right in the bedroom,” reads the program’s manual. This simplicity but effectiveness helps the 5BX method go beyond the barracks, being applied by many people, including the late Prince Philip, father of King Charles.
Professor Gavin Sandercock, a sports science expert at the University of Essex, said this is a good combination of endurance and muscle-building exercises. He explained that the resistance exercises in 5BX are especially important for cancer patients, helping to maintain or strengthen muscle mass, thereby making the body stronger for recovery.
5BX’s 11-minute cycle focuses on five core movements. Practitioners warm up with two minutes of bending, touching their toes and then reaching their arms. Next is one minute of crunches, one minute of stretching your back by lying on your stomach and lifting your arms and legs, and one minute of push-ups. Finally, the workout ends with six minutes of running on the spot to increase cardiovascular endurance.
5 exercises in chart 1 in Plan 5BX. Screenshot: 5BX Plan
The strength of 5BX is its flexibility. Professor Robert Copeland at Sheffield Hallam University said the program has six different intensity levels, from gentle for beginners to advanced for athletes. This ensures people of all fitness levels can participate safely. It is unclear which chart King Charles is following.
King Charles served in the British Air Force and Royal Navy. In addition to his daily workout regimen, he also enjoys horseback riding, hiking and boating. The king also maintains a healthy diet and limits alcohol.
However, experts emphasize the importance of individualizing exercise programs. Because there are many different types of cancer and treatment options, people should consult with a medical professional before starting any regimen to optimize benefits and ensure safety.