For a while I’ve been looking for a fitness routine that is quick, simple and cheap (read free). I’ve tried a few iPhone apps but nothing really seemed to do the trick. So I started looking online for the old 5BX programme. Back in the 80′s my Dad came across 5BX, which was developed by the Canadian Airforce. 5BX takes you through an increasingly difficult set of graded exercises until you reach your maintenance level. The actual programme took all of 10 minutes a day, and they recommended some cardio to go with it. I dabbled with 5BX but didn’t stick to it (I was younger and a lot more active and fit). As it turns out it’s out of print and they found some of the more advanced exercises could hurt your back.
While searching I fortuitously came across a brand new (at the time still to be published) Australian designed programme based on 5BX principles, but updated to make it safer. Andrea and I have been doing Goodbye Couch! Fitness for several weeks now and I have to say the effect has been almost immediate. I’ve had some minor upper back problems for many years now, presumably due to my rather sedentary lifestyle and spending too much time at a desk typing on a computer (look up irony). Gone. I’m feeling physically fitter and we’re both noticing the increase in strength.
Goodbye Couch won’t get you ripped and cut. It’s aimed primarily at people who need to get out and do something to get active (I’m looking at you, pastor), through 5 exercises, plus some cardio and stretches. You can do the whole thing in about 30minutes or less.
When I say graded exercises, the first level is ridiculously easy. A 1km walk in 20 minutes, 2 (yes two) star jumps, a couple of bends (touching your toes comes later), 2 push-ups from the knees, the ‘plank’ for abs and core strength for 10seconds, and a couple of easy back extensions. It gets harder and gives lots of guidelines as to how quickly to advance and what level you should be able to maintain, but for some people 2 pushups is going to take a while! If you haven’t done any real exercise for a while, I recommend it. We’re trying to get the kids into it as well.
Have a look at the Goodbye Couch website. They have an opening special and it’s worth a look even if you’re not sure.
P.S. this isn’t a paid endorsement, I’m just a happy customer wanting to pass on the love.
Hi Alex – Thanks for the positive and accurate representation of Goodbye Couch. You are correct in saying -”It’s aimed primarily at people who need to get out and do something to get active”.
With the ever increasing number of people suffering and dying from a range of sedentary related illnesses and let’s not forget the growing number of people, especially children who are contracting Diabetes 2 we felt we needed to offer a simple but effective fitness program.
We are of the opinion that if parents start to Move More so will their children.
The original 5BX on which we based our program on was extremely popular in the late 1950′s to the mid 1980′s. Unfortunately, as you have stated, some of the exercises are now considered unsafe so we modernised it and added a set of stretches to give a new generation an opportunity to find a simple path to getting fit.
Having pastored myself I too echo your call to pastors to embrace some regular exercise so that they won’t be hindered by avoidable health issues so they can ‘run the race’ strong.
Cheers
Chris
Thanks Chris. I’ve been pleasantly surprised that some of my aches and pains are diminishing, if not going altogether. As well as the upper back, I’ve had bad knees for years and the jogging has really helped (thought it would exacerbate them).