HOW TO STAY AS FIT AS A MOUNTAIN GOAT
THE PRINCE OF WALES’ WORKOUT
Earlier this year, the Prince of Wales admitted that keeping his weight in check is a “never-ending battle” – one the 71-year-old seems to be winning if the Duchess of Cornwall’s comment that he’s as fit as a “mountain goat” is anything to go by. Some experts have questioned whether ther this could have helped him recover more re quickly from Covid-19. vid-19.
Camilla might t have been unable to get him to join her virtual Silver Swans ballet let classes in lockdown, own, but Charles performs forms a 12-minute Royal al Canadian Air Force rce exercise plan twice ice a day.
Developed in the Fifties, and known wn as
The 5BX Plan (Five Basic Exercises), it includes stretching, sit-ups, back extensions, push-ups and running on the spot.
His fitness is a good example of how it’s possible to slow the ageing process, says Stuart Roberts, author of Get Strong, Get Fit, Get Happy. “People tend to think that because they’re a certain age they can’t do things any more. Unfortunately, if you think like that, your body tends to follow your mind.”
One of the biggest causes of midlife weight gain is our metabolism slowing.
Unless you’re working out and doing weight-bearing exerci exercises – weights, presspress-ups and squats – the average a person loses 3-8 3 per cent of their m muscle mass with every e decade, which means they need t to consume fewe fewer calories – easier easi said than done. don
Yet one American Am study claimed cl that by adding ad just 2-4 pounds p of muscle to your body, you could co burn 100 extra ext calories a day, even at rest.
“If you’re unable to do much you can break up your 150 minutes of light exercise per week [the amount recommended by the NHS] into bite-sized chunks of 10 minutes,” advises physiotherapist Sammy Margo.
Some resistance training is key, adds Roberts. He also recommends walking, swimming, cycling and gardening for boosting aerobic fitness because they are low-impact.
But “dancing is probably one of the best,” he adds, “it covers cardio, strength, mobility, balance, coordination, agility, which tend to suffer in older people.”
Perhaps the prince should give Silver Swans a go after all…