Helen Mirren’s Secret to Longevity: A Recipe for Fitness & Health
Helen Mirren’s lifelong commitment to the XBX workout highlights the appeal of simple, effective fitness routines that stand the test of time. Developed in the 1950s for the Royal Canadian Air Force, this 12-minute daily programme combines progressive overload and mobility exercises, making it accessible and adaptable for all fitness levels. While not a substitute for strength training, the XBX plan is ideal for maintaining general fitness and pairs well with other activities like walking or swimming. Much like Malta’s celebrated Mediterranean diet, the XBX workout emphasizes consistency and simplicity, aligning with the island’s focus on health and longevity. Whether through exercise, mindful eating, or enjoying Malta’s natural beauty, embracing balance and movement remains key to a vibrant lifestyle.
I Tried the 12-Minute XBX Workout Helen Mirren Swears By – Here’s Why It’s a Recipe for Longevity
When it comes to living a long and vibrant life, Malta has no shortage of inspiration. From our Mediterranean diet—praised globally for its health benefits—to scenic walks through Mdina or cliffside yoga in Gozo, there’s an abundance of ways to nurture both body and mind. But what about fitness routines that stand the test of time? Enter Helen Mirren, the legendary actress who has graced our screens for six decades, and whose secret to staying fit is as timeless as she is: the XBX workout.
Helen Mirren, now 80 years young, has credited this 12-minute daily workout—developed in the 1950s for the Royal Canadian Air Force—for helping her stay active and healthy “off and on [her] whole life.” The XBX (short for “10 Basic Exercises”) plan is a progressive fitness programme designed for women, requiring no equipment and minimal space—perfect for a quick session at home or while traveling. And while it’s not quite the same as a stroll through Valletta’s cobblestone streets or a refreshing dip in the Mediterranean, it’s a workout that deserves attention.
So, I decided to give it a go. Here’s how the XBX routine works, how I fared, and why it could be the perfect addition to Malta’s wellness landscape.
The XBX Plan: A Retro Recipe for Fitness
The XBX programme is made up of 10 bodyweight exercises to be completed in just 12 minutes, with 48 difficulty levels to progress through. Each level challenges you to do a few more reps than the last, with the exercises becoming slightly more advanced every 12 levels. The goal is gradual improvement, making it an ideal programme for beginners or those looking to reintroduce movement into their lives.
For example, level one includes simple moves like toe touches, knee raises, and lateral bends, while the more advanced level 30 includes straight-leg sit-ups, clapping push-ups, and run-and-hop combinations. The idea is to start at the first level, master it, and only then move on—progressing slowly, but consistently, in line with your fitness capacity.
What makes this programme particularly appealing is its accessibility. No gym membership? No problem. Just like a vibrant salad made from fresh Maltese produce, the XBX plan keeps things simple yet effective. You don’t need fancy equipment or hours of free time—just 12 minutes, a bit of floor space, and a willingness to move.
My Experience with the XBX Plan
As someone who enjoys staying active but also appreciates the occasional indulgence in Malta’s rich culinary scene, I was intrigued by this workout’s promise of efficiency. Could a 12-minute routine possibly make a difference?
I started with level one, as recommended. The exercises were straightforward and gently eased me into movement—a welcome change after a morning spent hunched over my laptop. The lateral bends and toe touches reminded me of stretches I’d do before a hike along the Dingli Cliffs, and the run-and-hop exercise got my heart rate up, albeit gently. It was a pleasant introduction, perfect for beginners or those looking to incorporate movement into a sedentary routine.
But I wanted to push myself, so I skipped ahead to level 30—the target level for women aged 26-30. Here, the workout became more intense. The straight-leg sit-ups and chest-and-leg raises (also known as “Superman” exercises) left my abs burning, while the run-and-half-knee-bends got my lungs working overtime. The pace was fast, and while this added a cardio element, it also made the exercises feel rushed. For someone used to slower, more deliberate movements, like Pilates or yoga, this was a challenge.
By the end, my abs and smaller muscle groups—like those around my hips and thighs—felt the most worked. Larger muscle groups, like my chest and back, seemed less engaged, which made me think about how this workout could pair well with other forms of exercise, such as strength training or swimming in Malta’s crystal-clear seas.
Why the XBX Plan Works (and What It Lacks)
What struck me most about the XBX plan is how it relies on simple, timeless principles of fitness. It uses progressive overload—gradually increasing the difficulty over time—to build strength and endurance. This method is a hallmark of effective training and mirrors the structured way we might improve our cooking skills or refine a recipe over time.
The plan also emphasizes mobility, incorporating movements that work in all planes of motion: forward and backward, side to side, and twisting. This is a refreshing contrast to many modern gym routines, which often focus on repetitive, linear movements. After completing the XBX routine, my body felt noticeably more mobile—similar to how I feel after a stretching session following a long coastal walk in Għajn Tuffieħa.
However, the workout does have its limitations. While it’s excellent for maintaining general fitness, it doesn’t provide the same strength-building potential as lifting weights or resistance training. For those who enjoy pushing their limits—whether that’s by deadlifting at a gym or conquering a challenging hike—it may feel too basic. But for anyone looking to stay active without the need for specialised equipment, the XBX plan is a great place to start.
Fitness Meets Food: A Holistic Approach to Health in Malta
One thing I’ve learned from trying the XBX plan is that fitness doesn’t have to be complicated to be effective—much like Malta’s culinary traditions. Our Mediterranean diet, rich in olive oil, fresh vegetables, legumes, and seafood, is celebrated for its simplicity and health benefits. In the same way, the XBX plan strips exercise back to its basics, focusing on consistency and gradual improvement.
For those looking to complement a fitness routine with healthy eating, Malta offers endless opportunities. Start your day with a refreshing smoothie made from locally sourced fruit, or fuel your post-workout recovery with a grilled fish dish at a seaside restaurant in Marsaxlokk. And don’t forget the humble hobz biz-zejt—a perfect example of how nutritious ingredients can create something both satisfying and wholesome.
The Verdict: A Timeless Routine in a Modern World
Helen Mirren’s enduring commitment to the XBX plan is a testament to its effectiveness. It’s simple, adaptable, and doesn’t require expensive gym memberships or complicated equipment—an approach that aligns beautifully with Malta’s focus on balance and longevity. Whether it’s through fitness, food, or embracing the natural beauty around us, the key is finding what works for you and sticking with it.
For Mirren, that’s the XBX plan. For others, it might be a yoga session overlooking the Grand Harbour, a brisk walk through Buskett Gardens, or a nourishing meal shared with loved ones. The bottom line? Movement and mindfulness are essential ingredients in the recipe for a healthy, happy life.
So, why not give the XBX plan a try? At just 12 minutes a day, it’s a small commitment that could yield big results—both in fitness and in embracing a lifestyle that prioritises health, simplicity, and enjoyment, just like we do here in Malta.