From WikiMD's free health, diet & wellness encyclopedia
Jump to navigation Jump to search

The 5BX (Five Basic Exercises) Plan is an exercise program.


  • It is a program developed for the Royal Canadian Air Force (RCAF) by Bill Orban in the late 1950s.
  • It was first published in 1961.
  • The plan was originally developed for men
  • A corresponding program was developed for women under the name XBX

The 5BX plan

  • The 5BX Plan is composed of six charts arranged in increasing order of difficulty.
  • Each chart is composed of five exercises that are performed within 11 minutes. The first four exercises are calisthenics, and the last an aerobic exercise.
  • As the individual progresses within the system, the number of each type of exercise that must be performed increases and the difficulty of each exercise increases.


Throughout the charts and levels, the five exercises are the same, but more difficult variations are introduced:

  1. Stretching
  2. Sit-up
  3. Back extension
  4. Push-up
  5. Running in place

A walk or run may be substituted for the final exercise; the distances to be covered and the time to be taken are also specified in the plan.


  • The RCAF asked Orban to develop a fitness program for their pilots, a third of whom were not considered fit to fly at the time.
  • The plan was innovative in two respects.
  • Firstly, it did not require access to specialized equipment.
  • Many RCAF pilots were located in remote bases in northern Canada, with no access to gymnasium facilities, so it was important to offer a means of keeping fit without their use.
  • Secondly, the plan only required 11 minutes per day to be spent on the exercises.

Intensity more important

  • While performing research in Illinois, Orban had noticed that, when testing oxygen intake, long periods of exercise did not necessarily lead to significant improvement.
  • This led him to the conclusion that the intensity of exercise was more important to improving fitness than the amount of time spent on it.
  • This aspect of the plan drew a negative reaction from others in the field but the 5BX program proved its worth in the three years of testing that the RCAF performed before releasing the program.[1]

See also


  1. "The Royal Canadian Air Force 5Bx program for men, 3rd edition, booklet, 1975

Portions of content adapted from Wikipedia's article on 5BX which is released under the CC BY-SA 3.0.

W8MD weight loss, sleep and medspa centers


King of Prussia

New Jersey

New York

Other weight loss blogs

W8MD's tele-weight loss - Call (718)946-5500 (NY, NJ) or (215)676-2334 for PA.

I would most definitely recommend to go to here. They are very nice helpful and know what they are doing and talking about, I can see that the doctor has experience for sure. - A patient.


5BX is part of WikiMD's free ^articles!

^5BX (article) is provided for informational purposes only. No expressed or implied warranties as to the validity of content.
WikiMD is not a substitute for professional advice. By accessing and using WikiMD you agree to the terms of use.
Templates etc. when imported from Wikipedia, are licensed under CC BY-SA 3.0. See full disclaimers.
W8MD weight loss logo

Ad. Tired of being overweight?. W8MD's physician weight loss program can HELP. Tele medicine available