A 93-YEAR-OLD ATHLETE IS AS HEALTHY AS A 40-YEAR-OLD, ACCORDING TO SCIENCE. THESE ARE HIS SECRETS

During the study, conducted when he was 92, Morgan, a four-time world champion in indoor rowing, demonstrated heart health, muscle mass, and overall fitness measures more comparable to a healthy 30- or 40-year-old than to another nonagenarian. (Source: Representational/ Freepik)

At 93, Richard Morgan is as fit as someone half his age. The Irishman became the subject of a recent analysis, published last month in the Journal of Applied Physiology, focusing on his training regimen, diet, and overall health.

The retired baker informed the Irish Examiner that he had "never really played sports" until he commenced regular exercise at the age of 73.

During the study, conducted when he was 92, Morgan, a four-time world champion in indoor rowing, demonstrated heart health, muscle mass, and overall fitness measures more comparable to a healthy 30- or 40-year-old than to another nonagenarian.

“I started from nowhere,” Morgan told the Washington Post regarding his exercise routine. One day he “suddenly realized there was a lot of pleasure in doing this.”

While Morgan may possess certain genetic advantages, the researchers stated that at least some of his good health is connected to the routine he initiated two decades ago at the age of 73. The study identified key factors contributing to his fitness in his 90s: the importance of consistency for long-term results, the notion that it is never too late to start exercising, and adhering to a high-protein diet like Morgan's.

Exercising in middle age can also contribute to mental well-being and help maintain independence. (Source: Freepik)

Dr Sunil G Kini, consultant - orthopaedic & robotic joint replacement surgery, Manipal Hospitals, said there's no age limit to beginning an exercise regimen, and the benefits are evident regardless of when you start. However, he added that it's often advised that the earlier you commence, the greater the advantages.

According to Dr Ratnakar Rao, HOD - sr. consultant joint replacements and arthroscopic surgeon, CARE Hospitals, potential benefits of exercising at an older age include improved cardiovascular health, enhanced mobility, better muscle strength, and reduced risk of chronic conditions like heart disease and diabetes. It can also contribute to mental well-being and help maintain independence.

Here is a list of dos and don'ts if you've started exercising late in life.

Dos:

a. Consult with your healthcare provider before starting any exercise program.

b. Start with low-impact exercises and gradually progress to higher intensity activities.

c. Include a mix of aerobic exercises (e.g., walking, swimming) and strength training.

d. Listen to your body and pay attention to any signs of pain or discomfort.

e. Stay hydrated and maintain a balanced diet to support your fitness goals.

f. Include flexibility exercises to improve joint mobility and reduce the risk of injury.

g. Choose activities you enjoy to make it more sustainable in the long term.

Don'ts:

a. Don't push yourself too hard, especially in the beginning. Progress at a pace that feels comfortable.

b. Avoid high-impact activities if you have joint issues. Opt for low-impact alternatives.

c. Don't neglect warm-up and cool-down exercises to prepare your body and prevent injuries.

d. Avoid exercising through pain. If you experience persistent discomfort, consult your healthcare provider.

e. Don't skip rest days. Your body needs time to recover and adapt to the new routine.

f. Avoid extreme diets or excessive calorie restrictions. Focus on a well-balanced, nutritious diet.

g. Don't hesitate to modify exercises to suit your abilities and any health conditions you may have.

It is never too late to start taking care of your health, but it's crucial to do so with a thoughtful and gradual approach, considering your individual circumstances and seeking guidance from healthcare professionals.

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2024-01-31T17:47:33Z dg43tfdfdgfd