Scientists look for the secrets of Richard, 93, who enjoys the f itness of someone half his age
A 93-YEAR-OLD Irishman with the fitness of someone less than half his age is giving scientists the tools to unlock the secrets to living longer.
An exercise routine started in his old age has helped keep Richard Morgan in peak physical condition, and he has won four world championships in indoor rowing – completing the equivalent of almost ten trips around the globe.
His aerobic engine resembles that of a 30 or 40-year-old, his body is 80% muscle and he has barely 15% fat, according to researchers in Limerick who studied his heart rate, physical fitness, and the functioning of his metabolism, heart and lungs.
Mr Morgan exercises for 40 minutes a day, starting with rowing around 30km (18.5miles).
He also trains with weights to improve his strength and exercises with a mix of high and lowintensity workouts.
Researchers at the University of Limerick recorded Mr Morgan’s heart, lung and muscle activity while rowing.
Only took up exercise in his 70s
The details were outlined in a case study published in the Journal of Applied Physiology.
His pulse peaked at 153 beats per minute, surpassing the anticipated maximum heart rate for his age and standing among the highest recorded peaks for individuals in their 90s, indicating a very strong heart, according to a case study.
Philip Jakeman, a professor of healthy ageing, physical performance and nutrition at the University of Limerick and the case study’s senior author, told The Washington Post: ‘It was one of the most inspiring days I’ve ever spent in the lab.’
It is unusual to see a nonagenarian in such a pristine physical condition.
In some ways, Mr Morgan is like many fellow seniors in retirement. A former battery manufacturer and baker who only took up exercise 20 years ago, he has since become an exemplar in fitness for elderly people. In addition to working out every day, he eats a diet high in protein, which is key to building muscle and keeping one’s metabolism firing.
Mr Morgan told The Washington Post through his grandson: ‘There is a certain pleasure in achieving a world championship.
‘I started from nowhere, and I suddenly realised there was a lot of pleasure in doing this.’
Mr Morgan is one example of people aged over 90 and 100 who have achieved great longevity by staying physically active.
Researchers from Spain, Australia, Canada and Denmark looked at the records of half a million people to work out the optimal time and type of exercise for people to live the longest.
Another example of the incredible power of exercise is 100-yearold Les Savino, from Pennsylvania, who works out for 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. Mr Savino focuses on cardio on Tuesdays and Thursdays, which includes 13km rides on a stationary bike, 3km walks on a treadmill, and some additional toning exercises. There is now definitive evidence that just 20 minutes of physical activity per day slashes the risk of cancer, dementia and heart disease by around a third, making it more effective than some medications.
A 2004 study published in the American Journal of Preventive Medicine found people aged 65 years and older who participated in physical activity had a 28% reduced risk of all-cause mortality than those who did not.
A 2022 study published in the journal Circulation also analysed all-cause mortality – dying from any cause. It found those who participated in vigorous physical activity for between 75 and 149
Drop in all-cause mortality
minutes per week had a 19% lower risk of death from any cause. People who worked out for between 150 and 299 minutes per week had a 21% to 23% lower risk.
And when it came to moderate physical activity, people who participated in moderate activity for 150 minutes to 299 minutes per week saw a 20% to 21% decrease in all-cause mortality.