It’s never too late to start.

DEEP DIVE

What Can We Learn From A 90-Year-Old Athlete?

At 93 years old, Richard Morgan is not your average nonagenarian. He's a four-time world champion in indoor rowing. He is remarkably lean and has a better aerobic engine than the average 40-year-old. His story, recently highlighted in a case study published in the Journal of Applied Physiology (READ MORE), is more than just inspirational. Richard’s story offers valuable insights into healthy aging.

To make the story even more remarkable, Richard only began regular exercise in his 70s. We’ve said this before, but this is precisely why we say it’s never too late to get started.

Today, Richard has rowed the equivalent of nearly ten times around the globe and holds multiple world championship titles. His late start in fitness begs the question: what impact can exercise have on an aging body?

The case study's research team chose Morgan to better understand the biology of aging. They were curious if the physical slowing and muscle mass decline typically associated with aging are inevitable or if they're partly due to a lack of exercise.

The study revealed that Morgan's heart, muscles, and lungs function like those of someone less than half his age (READ MORE). However, Morgan's story is about more than exceptional genetics or athletic prowess. It's about the power of consistent, balanced exercise, even when started later in life.

Morgan rows approximately 30 kilometers every week, averaging around 40 minutes a day. His training is a mix of easy, moderate, and intense workouts, with the majority being low-intensity rows. He also incorporates weight training two or three times a week, using simple equipment like adjustable dumbbells for lunges and curls. His high-protein diet complements his physical routine, regularly exceeding the typical recommendation for someone his weight.

He does precisely what we recommend at the Daily Tonic. Maybe he’s a reader.

The case study underscores that exercise can significantly impact how we age. Experts note that the human body retains the ability to adapt to exercise at any age. Morgan's physical condition at 93 suggests that significant muscle and aerobic capacity loss is not an inevitable part of aging. It is a consequence of choosing to become more sedentary with old age. 

Morgan's journey also highlights the mental and emotional benefits of exercise. Despite starting from scratch in his 70s, he found great pleasure in the challenges and achievements that came with his new fitness regimen. His story is a testament to the idea that it's never too late to start exercising and that the benefits extend far beyond physical health.

The key takeaway?  Richard Morgan's case is a powerful reminder of what we already know.  Consistent, varied exercise and a healthy diet can significantly influence our aging process. Dedication and effort make it possible to maintain a strong, capable body and enjoy the pleasures of physical achievement, regardless of age.