A 93-year-old with the fitness of someone more than half his age is giving scientists the tools to unlock the secrets of living longer.
An exercise routine that started in his old age has helped Irish-born Richard Morgan stay in top physical condition and stave off death. He has now rowed around the world the equivalent of almost ten times and won four world championships.
His aerobic engine resembles that of a 30- or 40-year-old, his body is 80 percent muscle and he has just 15 percent fat, according to Irish researchers who studied his heart rate, physical condition and the functioning of his metabolism. heart and lungs.
Mr Morgan trains 40 minutes a day, starting with about 20 miles of rowing. He also trains with weights to improve his strength and exercises with a mix of high and low intensity workouts.
Mr Richard Morgan, 93, exercises 40 minutes a day, starting with rowing about 20 miles. He also trains with weights to improve his strength and exercises with a mix of high and low intensity workouts
Researchers from the University of Limerick recorded Mr Morgan’s heart, lung and muscle activity while rowing. The details are set out in a case study published in the Journal of Applied Physiology.
His heart rate peaked at 153 beats per minute, exceeding the expected maximum heart rate for his age and one of the highest recorded peaks for people in their 90s, indicating a very strong heart, according to a case study by Morgan.
Philip Jakeman, professor of healthy ageing, physical performance and nutrition at the University of Limerick and senior author of the case study, told the Washingtonpost: ‘It was one of the most inspiring days I have ever spent in the lab.’
It is unusual to see a nonagenarian in such impeccable physical condition. In some ways, Mr. Morgan is like many other seniors in retirement.
As a former battery manufacturer and baker who only started exercising twenty years ago, he has now become an example in the field of fitness, especially for the elderly.
As well as exercising every day, Mr Morgan eats a diet high in protein, which is essential for building muscle and maintaining metabolism.
Mr. Morgan told the Washington Post through his grandson: “There is a certain pleasure in winning a world championship.
‘I started from scratch and suddenly realized that I really enjoyed doing this.’
Exercise reduces the risk of cancer, dementia and heart disease by about a third, making it more effective than some medications
Mr Morgan is an example of people aged 90 and 100 and over who have achieved longevity by staying physically active.
Another example of the power of exercise is centenarian Les Savino from Pennsylvania, who trains three hours a day, five days a week.
He lifts weights on Mondays, Wednesdays and Fridays to build his strength. He uses 15 weight machines and does 45 reps on each, for a total of 675 reps over the course of his three-hour workout.
Savino focuses on cardio on Tuesdays and Thursdays, including eight-mile rides on a stationary bike, two-mile walks on a treadmill and some additional toning exercises.
There is now definitive evidence that just 20 minutes of physical activity a day reduces the risk of cancer, dementia and heart disease by about a third, making it more effective than some medications.
A 2004 study published in the American Journal of Preventive Medicine found that people age 65 and older who participated in physical activity had a 28 percent lower risk of all-cause mortality than those who did not.
Additionally, a 2022 study published in the journal Circulation also analyzed all-cause mortality: mortality from any cause. It found that those who participated in vigorous physical activity between 75 and 149 minutes per week had a 19 percent lower risk of death from any cause.
People who exercised between 150 minutes and 299 minutes per week had between 21 and 23 percent lower risk.
And when it came to moderate physical activity, people who participated in 150 to 299 minutes per week of moderate activity saw a 20 to 21 percent decrease in all-cause mortality.