Richard Morgan, a four-time rowing machine champion, may just be the perfect example of aging well. At 93 years old, Morgan has the aerobic motor of a healthy 30 to 40-year-old and the body fat percentage of a racing greyhound. A new study published in the Journal of Applied Physiology aimed to analyze his diet, physiology, and training program to understand how exercise can impact aging when it’s taken up later in life.
Morgan’s exercise journey began at the age of 70 when he witnessed a rowing practice by one of his grandchildren, which led him to try out a rowing machine. From there, his passion for rowing took off, and at 73, he was already making strides.
The main findings of the study revealed that Morgan has the physical capabilities of someone half his age: his body composition is healthy, his heart and lung function are comparable to those of a 30 to 40-year-old person, and his heart rate peaks at levels well above those expected for his age. His heart is shown to be very strong, and his ability to supply oxygen to working muscles is impressive, indicating good overall cardiovascular health.
What’s most fascinating about Morgan’s story is that his fitness was achieved through a relatively short and straightforward exercise routine. He rows about 30 kilometers every week, with 70% of the exercises being easy, 20% difficult but tolerable, and only 10% at maximum intensity. He also performs regular weight training and follows a high protein diet. This regimen has allowed him to maintain his strength, muscle mass, and agility despite his age.
While it is clear that Morgan likely has some genetic advantages, scientists believe that his case demonstrates that the human body is capable of adapting to exercise at any age. By maintaining an active lifestyle, it is possible to slow the loss of the body’s abilities and develop a strong and agile body, regardless of age.
This inspiring story serves as a reminder that it’s never too late to start exercising and that the physical and non-physical rewards can be incredibly fulfilling. As Morgan himself put it, “I started from one day to the next, and suddenly I realized that doing this gave me a lot of pleasure.” His story is a testament to the power of determination and the ability to achieve greatness even in our later years.