This 93-year-old athlete’s routines reveal 4 longevity secrets

The Irishman, Richard Morgan, was the topic of a new study published last month in the Journal of Applied Physiology that looked at this 93-year-old athlete’s training routines, nutrition, and overall health.

Despite becoming a four-time indoor rowing world champion, the retired baker told the Irish Examiner that he had “never really played sports” before beginning to exercise regularly at the age of 73.

“I started from nowhere,” Morgan told the Washington Post about his fitness program. A few days later, he “suddenly realized there was a lot of pleasure in doing this.”

The study found that, while exercise cannot turn back time, a solid fitness regimen can help fight off the ravages of aging.

Consistency

Consistency is crucial; the rowing champion exercises for 40 minutes every day.

Researchers think Morgan’s commitment to his training enabled him to achieve significant and long-lasting outcomes.

Alternating Training

According to the study, Morgan’s training plan had a crucial role in his achievement.

Throughout the week, he varied the intensity of his workouts.

Approximately 70% of his exercises were simple, 20% were challenging but manageable, and an estimated 10% were done at maximum effort.

While just a small fraction of his training involved all-out effort, the researchers believe that this little but intensive component of his exercises helped him use oxygen more effectively, specifically boosting his cardio-respiratory health.

Weight training

Studies have indicated that fitness enthusiasts who engage in regular resistance exercise, such as lifting weights and squats, can enhance muscle strength and mental health.

Morgan did roughly three sets of lunges and curls with dumbbells, repeating each motion until his muscles were too weary to continue, two or three times each week.

The aging athlete’s program is consistent with the Centers for Disease Control and Prevention’s standards, which recommend people engage in muscle-strengthening exercises at least two days per week.

High-protein diet

Morgan, who weighs around 165 pounds, also consumes a high-protein diet, according to researchers.

He consumes around 1 gram of protein per pound of body weight per day, which exceeds the standard dietary advice for someone of his size.

Protein is an essential food, particularly for people looking to gain muscle, and it has been shown to protect aging adults from chronic illnesses.

Journey of self discovery