5MX is a routine of 5 mindful exercises. It was inspired by the Canadian Airforces 5BX exercise program from the 1960s. Instead of focusing on cardio fitness the exercises in 5MX combine physical movement and mindfulness. They help you be aware of your body and help with concentration and are a great way to start the day or reset during the day. Mindfulness has been shown to measurably improve ones mental wellbeing.
The 5MX routine flows naturally from head to legs - breath and awareness, shoulders, spine, hips, then full lower body. Together the five exercises cover the mind–body connection, shoulders, core, spine, hips, lower back, thighs, and glutes.
MX4 (Hip circles, ★) replaces the original calf raise to better address hip mobility and the lower back - areas that hold significant tension, especially for those who sit for long periods.
Morning on waking is ideal - it sets an intentional tone for the day. Lunchtime is a great mid-day reset. Right after arriving home helps mark the transition from work.
Do the routine at the same time each day to build a lasting habit. The full sequence takes under five minutes.