Helen Mirren remains fit and radiant at 81, without going to the gym. Oscar winner’s 12-minute exercise regimen can help older adults lose fat without losing muscles

Helen Mirren looks as radiant as ever at 81. The recipient of an Academy Award, three Golden Globe Awards, four BAFTA Awards, and five Emmy Awards, appears as if she could give many younger actresses a run for their money when it comes to fitness. In a chat with Grazia, The Queen star said she swears by not fad diets but one fitness programme introduced by Dr Bill Orban for women in the Royal Canadian Air Force in the 1950s. This included ten exercises completed in just 12 minutes with no equipment.

In an interview with Woman’s Weekly, as cited by Woman & Home, Mirren explained that the workout begins with simple, gentle movements, though the difficulty level increases gradually. The diva also said that she was not a master at these exercises and she had never gone beyond the second stage, but these exercises helped her keep fit without having to enrol in a gym.

These exercises include toe touches, knee raises, lateral raises, arm circles, partial sit-ups, chest and leg lifts, side leg raises, modified push-ups performed on the knees, leg lifts, and jogging in place with gentle hops.


Mirren says she sometimes engages in harder versions such as rocking sit-ups, leg overs and stride jumps. You do not need fancy equipment, just a map.

You Don’t Need Long Hours Of Exercise To Keep Fit

According to a study published in Nature Medicine, three to four short durations of vigorous exercise per day, about one minute each, can lower the risk of premature death by no less than 40 per cent from cancer and 49 per cent from cardiovascular diseases. The CDC advises that seniors engage in muscle-strengthening exercises at least twice a week, in addition to balance-enhancing activities. Push-ups, sit-ups, and leg lifts address the first; side leg lifts and little jumps target the second.

Short bursts of vigorous activity correspond to the HIIT exercise regimen. As per research, HIIT workouts are great for older adults, as they help them lose fat without sacrificing muscle mass. According to Medical News Today, HIIT is a powerful training method that intersperses short intervals of intense exercise, done at full effort, with short, low-intensity recovery phases. This regimen forces the body to work anaerobically, causing the body to break down glucose without wasting oxygen. Since it gives more stress to the muscles, it signals our system to preserve the muscle tissue rather than lose it.