“You are never too old to set another goal or dream a new dream.”
— Les Brown
If you haven’t heard the story of Richard Morgan, we’re not surprised. He’s not a world famous athlete or singer. He’s not an actor or influencer. In fact, he’s retired. Decades ago, when he was working, he was a battery maker and a baker. He’s from Ireland. He and his wife had children — and grandchildren — and one of those grandchildren, a competitive collegiate rower, invited Morgan to one of his rowing practices. The rest, as they say, is history.
Morgan was invited to try one of the rowing machines by his grandson’s coach. Morgan enjoyed it. Morgan got hooked. And since that day, Richard Morgan has won four world championships in indoor rowing. Still, that’s not the surprising part. Wait for it.
Richard Morgan is 93 years old and didn’t start exercising regularly until he was in his 70s. Now, researchers say he’s as fit as someone half his age.
The Inspiring Story of Richard Morgan
A recent news article highlights the inspiring story of Richard Morgan, a man who demonstrates that it’s possible to maintain incredible fitness levels well into old age.
Morgan’s regimen includes a balanced mix of aerobic and strength training exercises. His diet is also high in protein, which supports his muscle maintenance and overall health. (More on a high-protein diet in a minute.)
Morgan challenges common perceptions about aging, showing that significant physical decline isn’t inevitable. Instead, it highlights the potential for exercise to maintain vitality and slow the aging process. His story is a testament to the idea that it’s never too late to start exercising and reaping its benefits.
Why Is a High Protein Diet Important?
A high-protein diet supports muscle maintenance and growth. Protein provides the essential amino acids necessary for muscle repair and growth, making it particularly important for athletes and older adults looking to preserve muscle mass.
Adequate protein intake is crucial for maintaining strong and healthy bones. Protein helps increase calcium absorption and supports bone density, which can reduce the risk of fractures and osteoporosis, especially in older adults.
Plus, proteins are vital for the production of antibodies and immune system cells. A high-protein diet can support a strong immune system, helping the body to fight infections and illnesses more effectively.
What’s more — protein is known for its ability to increase feelings of fullness, which can help with weight management. Higher protein intake can reduce hunger and overall calorie intake, aiding in weight loss or maintenance.
Examples of high-protein foods include:
- Chicken Breast: High in protein and low in fat, a versatile ingredient for many recipes.
- Greek Yogurt: Rich in protein, great for breakfast or snacks.
- Lentils: A plant-based protein source, also high in fiber.
- Eggs: A complete protein source with all essential amino acids.
- Almonds: Provide a good amount of protein along with healthy fats.
If you’re looking for a simple high-protein recipe to get you started, try making this healthy chicken salad. This high-protein meal is not only delicious, but it’s also packed with nutrients that support muscle maintenance and overall health. Enjoy!
The Power of Motivation
The research around Richard Morgan suggests that consistent exercise, even if started later in life, can significantly improve cardiovascular health, muscle mass, and overall physical function. Feeling motivated? Don’t forget to encourage your loved ones to get moving too.
Staying motivated to exercise can be challenging, but there are several effective strategies to keep yourself on track. Start by setting measurable, achievable goals — and track your progress because seeing improvements can boost your motivation. Next, create a workout schedule and treat it like an important appointment that you can’t miss.
Mixing up your exercise routine can prevent boredom and keep you engaged. Try new activities like cycling, yoga, or dance classes — or indoor rowing! Additionally, find a workout buddy to hold you accountable and make exercising more fun.
Lastly, remind yourself of the benefits — such as increased energy, better mood, and overall health improvements — to reinforce why you started in the first place.
For free classes on nutrition and exercise, and step challenges for moral support, contact the Active Marion Project at AMP@mchdt.org. We’re here to help you get (and stay) motivated!
* Editor’s Note: Consult your physician before starting any new exercise regimen.