Shirley Ballas has shed light on the intense fitness routine she followed in preparation for Netflix’s Celebrity Bear Hunt. The Strictly judge, 64, was the oldest contestant on Bear Grylls’ reality show but embraced the challenge wholeheartedly.
“I go to the gym, I get my 10,000 steps in before seven o’clock in the morning every day,” the Strictly judge said to MailOnline ahead of the challenge. “At home I get up super early before I go to work, I do yoga, I do the peloton bike, I do the running machine.”
Although demanding, her ‘10,000 steps per day’ regime is often recommended by health experts due to its associated benefits for weight management, heart health, and cognitive function. Last year, research from the University of Southern Denmark suggested that almost 10,000 daily steps could even cut dementia risk, after studying 78,430 UK individuals.
More recently, the University of Bristol linked consistent aerobic exercise – which includes walking – with a decrease in typical Alzheimer’s markers in mice. Dr Augusto Coppi, Senior Lecturer in Veterinary Anatomy at the University of Bristol and one of the study’s senior authors, said: “Alzheimer’s is a progressive neurodegenerative disorder with no known cure, impacting millions worldwide.
“While physical exercise is known to reduce cognitive decline, the cellular mechanisms behind its neuroprotective effects have remained elusive—until now. This research highlights the potential for aerobic exercise to serve as a cornerstone in preventive strategies for Alzheimer’s.”
If 10,000 steps seem like a daunting task, it might be worth starting with smaller goals. In fact, just a brisk 10-minute walk per day can help build stamina and potentially improve heart health.
“You do not have to walk for hours,” NHS guidance explains. “A brisk 10-minute daily walk has lots of health benefits and counts towards your 150 minutes of weekly exercise, as recommended in the physical activity guidelines for adults aged 19 to 64.
“A brisk walk is about three miles an hour, which is faster than a stroll. You can tell you’re walking briskly if you can still talk but cannot sing the words to a song.”
Shirley’s regime was certainly challenging, but she said it was the best preparation she could do for the Netflix challenge. While she thought her teammates would quickly label her the ‘mummy figure’, she also admitted to having a competitive streak that’s hard to suppress.
“…How do you tell a 64-year-old woman who has been competitive all their life not to be competitive?” she joked.
Celebrity Bear Hunt, hosted by Holly Willoughby and Bear Grylls, was released on February 5. The series is available to Netflix subscribers.