5BX
Eleven minutes a day. Is that too much to ask?
At the beginning of every year, people start thinking about exercise routines and new regimes. Exercise schedules are drafted, gyms are joined – and our social feeds fill with all manner of miraculous transformations. [Ed: For me this seems to feature lots of tai chi and buffed older guys doing workouts sitting on chairs. Damn algorithm!]
Do you yearn for simpler times? And, especially now, wouldn’t we be wise to trust the common sense of Canadians?
The “5BX” (Five Basic Exercises) plan is a fitness regimen developed in the 1950s by Dr Bill Orban for the Royal Canadian Air Force (RCAF). At that time, approximately one-third of RCAF pilots were deemed unfit to fly, necessitating a practical solution to enhance their fitness.
Dr Orban’s innovative approach emphasised exercise intensity over duration, a concept that was then groundbreaking in exercise physiology. Critically, he designed the 5BX plan to be equipment-free and time-efficient, requiring only eleven minutes daily, making it ideal for pilots stationed in remote locations without access to gym facilities.
The 5BX program, along with a corresponding program developed for women under the name XBX (Ten Basic Exercises) [Ed: Why do they have to do more?], comprises six charts, each presenting a sequence of five exercises that increase in difficulty.
These exercises include:
Stretching: Enhances flexibility and prepares the body for more strenuous activities.
Sit-ups: Strengthens the abdominal muscles.
Back extensions: Targets the lower back muscles.
Push-ups: Develops upper body strength – focusing on the chest, shoulders and triceps.
Running in place: Improves cardiovascular endurance.
As individuals progress through the charts, the exercises become more challenging, promoting continuous improvement in physical fitness. Watch the original “Royal Canadian Air Force Training Film” below or HERE. It’s a treat.
The 5BX plan gained immense popularity beyond the military, with over 23 million copies sold worldwide and translations into 13 languages. [Ed: When I was growing up in the ’70s, it was still definitely a thing. The 11 minute daily time limit was certainly part of the appeal.] Its simplicity and effectiveness resonated with a broad audience, contributing to the early development of modern fitness culture.
Notable public figures have adopted the 5BX regimen. Actress Helen Mirren has credited the program for her fitness, and members of the British royal family, including Prince Philip, Prince Charles, Prince William and Catherine, Duchess of Cambridge, have reportedly incorporated 5BX into their exercise routines.
Despite its age, the 5BX plan remains relevant today, especially for individuals seeking a concise and equipment-free workout. Its emphasis on intensity over duration aligns with contemporary high-intensity interval training (HIIT) principles, making it a precursor to modern fitness trends. While some of the exercises have been scrutinised for potential strain, modifications can be made to suit individual needs, ensuring the program’s continued applicability in promoting physical fitness.
Videos
REMORANDOM Book Chapter
I started my working life as an apprentice for Sydney County Council. The first 6 months were spent in a training centre, and 5bx was the ritual every work morning. It all went swimmingly until someone knocked their knee on a workbench doing some crazy exercise and required a lot of surgery under workers' comp. 5bx disappeared very quickly. It had some benefits, no doubt, but was roundly hated all the same.