Charles' 11-minute military fitness routine that keeps royal super fit

07 February 2024 , 11:06

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King Charles III and Queen Camilla at Sandringham (Image: PA)

King Charles is known to maintain a healthy food and fitness regime, which will put him in good stead as he receives treatment for cancer.

The shock diagnosis followed a routine medical procedure for an enlarged prostate, where a "separate issue of concern was noted". The King has begun a schedule of regular treatments, but has been advised to postpone his public-facing duties.

Royal sources said Charles, 75, is "remaining positive" about his prognosis as friends say his strict health and daily military fitness routine will perfectly prepare him for potential gruelling treatment. His Majesty's decision to return to his Norfolk estate to rest is typical of his love of the outdoors.

He is expected to find solace walking within the grounds as he prepares for weeks of "specialist treatment" in London, those close to him suggested. So how does the monarch stay in shape?

Specifically, King Charles is reported to follow the 5BX routine (Five Basic Exercises), created by the Royal Canadian Air Force. The 11-minute workout designed to keep pilots fit wherever they found themselves - as the routine does not require equipment - is also popular with royalty, and King Charles, who previously served in the Royal Air Force and Royal Navy, is said to complete the workout twice a day.

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King Charles has kept active with a range of sports over the years (Getty Images)

It is understood he bookends his day with the routine, which includes simple moves like sit-ups and push-ups. Talking to the BBC during the pandemic, of her then 71-year-old husband, Queen Camilla revealed: "He is probably the fittest man of his age I know.

"He'll walk and walk and walk. He's like a mountain goat, he leaves everybody miles behind." The senior Royal has long enjoyed keeping fit with a variety of activities.

A keen polo player in his youth, he is a skilled equestrian, and he also racks up plenty of miles on foot with his daily lunchtime walks. But most would likely agree his military routine is the hardest of all his physical challenges, for while the moves are simple to perform, the high reps would likely test many, and if they start to feel easy, there are six difficulty levels you can work through.

For instance, level one's kneeling push-ups (where you rest your legs on the floor) get upgraded to shoulder slap push-ups (where your arms push off the floor) by level six.

5BX is a serious workout comprised of simple moves (Canada 150 Archive/Youtube)

Explaining 5BX's benefits, fitness expert behind Made Wellness Centre, Penny Weston said: "It's a tough workout, but definitely worth it! It is ideal for anyone looking to get fit that doesn't have much time on their hands.

"It is very similar to most of the HIIT classes we see now, so not much has changed." However, there are a few additions she'd suggest for anyone looking to make it their daily go-to.

"There are definitely some other exercises I would include in there though, such as glute bridges, they are a great way to build strength in your glutes but also stability in your core. I would also say that stretching pre and post-exercise is just as important as the actual workout, and with the quick HIIT workouts a lot of people can forget about this," she added.

Alongside healthy breakfasts, the King is famed for often skipping lunch while avoiding eating meat, fish and dairy on certain days of the week. His lifelong love of the outdoors - including hiking and camping - has led Bear Grylls to describe him as "an adventurer at heart".

Experts say that maintaining a healthy lifestyle is important during cancer treatment while further evidence has shown that managing stress and fatigue caused by most cancers can be offset by being healthy. The King will be able to enjoy walking in the grounds of Sandringham, putting into practice countless studies that show those who are able to exercise during treatment may be able to deal better with side effects.

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