Helen Mirren’s 12-Minute Royal Canadian Air Force Workout Keeps Her Strong at 80
The simple, 12-minute equipment-free routine the actress swears by for strength, balance and mobility
At 80, Helen Mirren radiates strength, grace and vitality on screen and off—and she’s sharing the surprisingly simple secret behind her fitness. The celebrated actress, who has captivated audiences since the 1960s, swears by a military-inspired workout that requires zero equipment, zero gym time and just minutes a day. Even better? It was designed specifically for women, and you can start it right in your living room today. Below, discover the 12-minute Royal Canadian Air Force routine Mirren has relied on for years, plus expert-approved moves you can try right now
What is the Royal Canadian Air Force women’s exercise program?
“The Royal Canadian Air Force (RCAF) women’s exercise program comes from a series of short daily routines developed in the late 1950s by the RCAF’s Director of Physical Fitness,” explains Sarah Cash Crawford, PT, DPT, COMT, CMTPT, founder of Anchor Wellness & WAVE Physical Therapy & Pilates. “The most well-known versions are the 5BX (Five Basic Exercises) for men and the XBX (Ten Basic Exercises) for women.”
Unlike some workouts that require pricey studio time, Crawford says this exercise program was designed without the need for additional intervention.
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“The goal wasn’t aesthetics or athletic performance,” says Crawford. “It was baseline physical readiness. The military needed a simple, time-efficient way to keep service members strong, mobile and conditioned without gyms or equipment, often in remote locations. The women’s program was designed to maintain joint mobility, preserve basic strength, support cardiovascular fitness and reduce injury and deconditioning.”
HelenMirren’s philosophy on health and aging
In a 2025 interview with The Times, Mirren shared that she’s reframed aging away from something to worry about.
“Whatever you may think about ageing, it’s something we must all try to embrace rather than fear,” she said.
While discussing the role exercise plays in her life, she also acknowledged that what works best can look different for everyone.
“It doesn’t have to be joining a gym,” Mirren told The Times. “It can be small changes like taking a short walk or practising yoga, which I still enjoy.”
And while she switches up her workout routine, her widely known go-to is the Royal Canadian Air Force workout. According to a 2014 interview with Hello! magazine, it’s been her staple for years.
“It is the exercise I have done off and on my whole life,” she explained, “It just very gently gets you fit. Two weeks of doing it and you think, ‘Yeah, I could go to the gym now.’”
Helen Mirren’s Royal Canadian Air Force workout routine
The Royal Canadian Air Force women’s program consists of 4 charts with 10 exercises that gradually increase in difficulty—which means you can start exactly where you are and progress at your own pace. Mirren has found her sweet spot and stays there, proving you don’t have to push to advanced levels to reap the benefits.
“It is an exercise regime that starts from very low and easy, then if you follow it through it can become quite difficult,” Mirren told Women’s Weekly per Women’s Health. “I’ve never gotten past the second level, but it’s a nice little exercise programme.”
“The early charts of the RCAF women’s program emphasize foundational movements, not advanced conditioning,” explains Crawford. “You typically see gentle spinal mobility (flexion, extension, rotation), bodyweight leg work (squats or squat-like patterns), upper body pushing and pulling, low-load core engagement [and] light cardiovascular movement (marching, step-backs [or] jumping alternatives). These charts are set up to target specific musculature that contributes to power and endurance, including the hips and thighs, trunk and postural muscles, shoulders and arms and lastly the balance systems. It’s very ‘use it so you don’t lose it.’”
3 at-home exercises inspired by Mirren’s RCAF routine
Ready to bring Mirren’s approach into your own home? Crawford has created a simple, beginner-friendly routine inspired by the exercises Mirren swears by. Here’s your step-by-step guide to getting started:
Sit-to-stand
Why it helps: Crawford says sit-to-stand, or chair squat, exercises build functional leg strength and support bone health.
How to do it: “This can be done by sitting on a chair with feet hip-width apart, standing up using the legs and then slowly sitting back down,” says Crawford. “If needed, armrests can be used for support or the seat height can be raised with pillows.”
Frequency: “Aim for 10 to 15 repetitions, one to two sets, most days of the week.”
Standing march
Why it helps: Crawford says standing march exercises help build balance, hip strength and coordination.
How to do it: “Standing tall, lift one knee at a time as if marching in place,” says Crawford. “For added safety, hold onto a counter or chair, and reduce the height of the lift if balance feels unsteady.”
Frequency: “This can be performed for 30 to 60 seconds daily.”
Wall push-ups
Why it helps: Crawford says wall push-ups are a great way to build upper-body and core strength without placing stress on the spine.
How to do it: “With hands on the wall at chest height, bend the elbows to bring the chest toward the wall, then press back to standing,” says Crawford. “Standing closer to the wall makes the movement easier, and it can later be progressed to a countertop if appropriate.”
Frequency: “Aim for eight to twelve repetitions, one to two sets, three to five days per week,” says Crawford.
The beauty of Mirren’s approach? It proves that staying strong, mobile and active doesn’t require expensive equipment, complicated routines or hours at the gym. Just a few minutes a day of intentional movement can help you feel more confident, capable and ready for whatever life brings.
An earlier version of this article was written by Jess Catcher
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