King Charles is approaching his 78th birthday with a routine that would test people half his age. The monarch has spoken about exercising twice a day, combining strength work with a disciplined approach to food. It adds fresh context to the energy he often shows during royal duties, public walks and countryside engagements. According to Hello!, the King discussed his habits during a past meeting with sprinter Desiree Henry, giving one of the clearest snapshots yet of how he maintains his health and mobility.
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King Charles says he exercises twice a day
The royal’s routine centers on two classic strength moves: squats and pull-up bar work. "exercises twice a day", King Charles said according to Hello!. Those exercises may sound basic, but they target several areas that become more important with age, including balance, posture and upper-body strength. The regimen also fits with long-standing comments from Queen Camilla, who once described her husband as a "mountain goat" for the speed with which he climbs hills. Together, the details paint a picture of a monarch still committed to daily physical effort.
Personal trainer Chloe Thomas explains the pull-up benefits
Personal trainer Chloe Thomas said pull-ups can support grip strength, shoulder health and core stability, all of which matter in later life. Better upper-body strength can also help with ordinary tasks such as carrying bags, reaching into cupboards and maintaining steadiness. That is especially relevant given the King’s history of back pain after a polo accident in the 1990s. Prince Harry previously wrote that his father "hangs upside down" each day to ease discomfort, so upper-body and core work may play a practical role in keeping him active and upright.
Squats support balance, bones and independence
Squats are just as important in the King’s routine. Thomas explained that the movement strengthens the legs, hips and glutes, helping older adults stay independent in everyday life. Standing up from a chair, climbing stairs and reducing the risk of falls all rely on that lower-body strength. Squats may also support bone health, a key issue with age, because resistance exercise helps maintain the body’s structure. The exercise can also keep the knees, hips and ankles stronger and more flexible, which is vital for mobility during a packed royal schedule.
A disciplined diet shapes the King's daily routine
Exercise is only part of the picture. The King also follows a structured diet built around fresh produce and moderation. Breakfast often includes eggs from the couple’s chickens at Highgrove House, along with nuts and seeds. Lunch is frequently skipped, a long-reported habit tied to his busy working day. Dinner tends to feature ingredients grown on the estate, reflecting both Charles and Camilla’s interest in gardening. He has also spoken publicly about eating less meat, fish and dairy during the week as part of an environmentally minded routine.
