Keep Moving: The Life-Changing Advice From a 76-Year-Old Triathlon Silver Medalist
At 76, Michael S. Dwyer stood on the podium in Wollongong, Australia, after securing second place at the 2025 World Triathlon Championships.
At 76, when many are settling into a slower pace of life, Michael S. Dwyer stood proudly on the podium in Wollongong, Australia, having just secured second place at the 2025 World Triathlon Championships. While his peers might be content with leisurely strolls, Dwyer was challenging the fierce ocean waves and international competitors—and relishing every moment.
In a world overwhelmed by complex health advice and costly wellness trends, Dwyer offers a refreshingly simple solution. A retired periodontal surgeon from The Woodlands, with over 40 years of competitive athletics, Dwyer has distilled decades of wisdom into a straightforward philosophy that has kept him competing at the highest levels well into his seventies.
His secret? It's remarkably uncomplicated and accessible to anyone, regardless of age or fitness level.
The Simple Philosophy That Changes Everything
"Move... you have to move. You have to keep the inflammation down," Dwyer asserts with the conviction of someone who has lived by this principle for decades.
This isn't just motivational talk from an aging athlete. As a former periodontal surgeon, Dwyer understands the science behind his philosophy. Chronic inflammation is a root cause of many age-related diseases, from heart issues to cognitive decline. Consistent physical activity acts as a powerful anti-inflammatory remedy that costs nothing and requires no prescription.
What sets Dwyer's approach apart from the complex fitness regimens dominating wellness culture is its simplicity. No special supplements, expensive gear, or complicated meal plans. Just movement—pure, consistent, daily movement.
"I feel better and everything works better," he explains, crediting his training regimen for his vitality. It's a stark contrast to the overwhelming wellness industry that often paralyzes people with endless options and conflicting advice.
From Surgeon to World Champion: A Journey That Started at 30
Dwyer's athletic journey began not in childhood, but during his surgical residency in Boston in the late 1970s. Like many busy professionals, he started running—initially as a "bandit" runner in the Boston Marathon without an official number. This humble beginning launched a 40-year athletic career, including 14 Boston Marathons and the prestigious 100th edition of the race.
But Dwyer's real transformation came in 1984 when he completed his first triathlon in The Woodlands. Seeking comprehensive movement to "ward off illness later in life," he found that swimming, biking, and running provided the cross-training his body needed. This wasn't about becoming a professional athlete—it was about staying healthy and functional as he aged.
In 1986, recognizing the power of community in maintaining healthy habits, Dwyer founded the Conroe Area Triathlon Community. Nearly four decades later, he remains one of its most active members, proving that consistency and community support can sustain healthy habits over decades.
The key lesson from Dwyer's journey isn't that everyone should become a triathlete. It's that it's never too late to start moving, and the best time to begin building consistency is now.
The Real-World Application: What "Keep Moving" Actually Means
For Dwyer, "keep moving" isn't abstract advice—it's a daily practice that has evolved over decades. His routine includes running, biking, swimming, and general workouts, but he's realistic about the challenges aging presents.
"I've had my share of surgeries and injuries and I've been hit riding, but I'm blessed," he acknowledges. This honest assessment reveals something crucial: movement as medicine doesn't mean pushing through pain or ignoring your body's signals. It means adapting your activity to work with your body's current capabilities.
Dwyer exercises every day "as long as the Lord lets me," but this doesn't mean grueling two-hour training sessions. Movement can be as simple as:
- A morning walk around the neighborhood
- Taking stairs instead of elevators
- Parking farther from store entrances
- Gentle stretching while watching television
- Gardening or household maintenance tasks
- Swimming or water exercises for joint-friendly movement
The key isn't intensity—it's consistency. Dwyer's four decades of movement have created a lifestyle where activity is simply part of who he is, not something he forces himself to do.
Beyond Physical Health: The Unexpected Benefits of Movement
While Dwyer's philosophy centers on keeping inflammation down, his athletic pursuits have delivered benefits that extend far beyond physical health. Through triathlon competition, he's traveled the world, experiencing places and cultures he might never have encountered otherwise.
"The wonderful thing about triathlon is it has allowed me to get to see the world," Dwyer reflects. "It has been really eye-opening and I've been very blessed." From the notorious Escape from Alcatraz triathlon in San Francisco's 54-degree waters to battling jellyfish in Hawaii's Ironman Kona, his movement practice has become a gateway to adventure and personal growth.
Perhaps more importantly, movement has connected him with community. Steve Scheffler, a former patient who became a friend through their church men's group, describes Dwyer as "a very humble, caring soul" whose stories and adventures inspire others. "Not only is he an incredibly fit person physically, he's equally fit when it comes to his faith and his giving nature."
This social connection isn't incidental—it's integral to long-term health. The Conroe Area Triathlon Community that Dwyer founded demonstrates how movement can become the foundation for lasting friendships and mutual support that enhance mental and spiritual well-being alongside physical health.
Overcoming Obstacles: Lessons from Extreme Challenges
Dwyer's competitive experiences offer valuable lessons for anyone facing health obstacles or wondering if they can maintain activity as they age. His races read like a catalog of challenges that would discourage many people:
Escape from Alcatraz
Swimming 1.5 miles from the notorious prison island in 54-degree water with strong currents, followed by running up a sandy beach. "The race was swim, bike, run—and sand," he recalls.
Ironman Kona 2024
Dealing with strong winds and jellyfish stings. "When we got out there was a lady spraying vinegar on the ones that had stings. Fortunately none of the tentacles wrapped around my face or neck."
Wollongong Championships
Competing in cold ocean water with big waves on the Australian coast, ultimately placing second in his age group with a time of about three hours.
These experiences illustrate a crucial principle: obstacles and setbacks are inevitable, but they don't have to derail your commitment to movement. Dwyer has been "hit riding" and has undergone multiple surgeries, yet he continues to adapt and persist. His resilience comes not from being superhuman, but from having built movement so deeply into his identity that temporary setbacks become merely detours, not destinations.
Making It Work for You: Practical Implementation
The beauty of Dwyer's philosophy lies in its adaptability. You don't need to sign up for a triathlon or even join a gym to begin implementing "move to keep inflammation down." Here's how to start:
Start Small, Start Today
- Add a 10-minute walk to your daily routine
- Take a short walk after meals to aid digestion and circulation
- Use commercial breaks during TV shows for stretching or movement
- Park at the far end of parking lots
Build Consistency Over Intensity
Focus on moving every day rather than intense workouts a few times per week. Choose activities you actually enjoy. Start with 10–15 minutes daily and gradually increase. Track your consistency, not your performance with a Garmin Forerunner 55 GPS watch.
Find Your Community
- Join walking groups, community fitness classes, or sports clubs
- Invite family members or friends to be activity partners
- Consider online communities for accountability and support
- Share your goals and progress with people who will encourage you
Adapt as Needed
Listen to your body and modify activities based on energy levels. Work around injuries rather than stopping completely. Consider low-impact options like swimming or cycling if joint issues arise with quality swim goggles. Remember that movement includes household tasks, gardening, and daily activities.
Important Safety Considerations
- Consult with healthcare providers before beginning new exercise programs
- Start gradually if you've been sedentary
- Pay attention to warning signs like chest pain, dizziness, or unusual shortness of breath
- Stay hydrated with proper electrolyte supplementation and dress appropriately for weather conditions
The Long-Term Vision: Movement as Preventive Medicine
Dwyer's example demonstrates something profound about aging in America: decline isn't inevitable if you maintain consistent movement throughout your life. While his competitive achievements are impressive, the real victory is simpler—at 76, he moves through life with energy, purpose, and joy.
His approach offers a sustainable alternative to the healthcare system's current model, which often focuses on treating disease rather than preventing it. Regular movement serves as a form of preventive medicine that addresses multiple health concerns simultaneously:
- Cardiovascular health: Regular activity strengthens the heart and improves circulation
- Mental health: Movement releases endorphins and reduces stress hormones
- Bone density: Weight-bearing activities help prevent osteoporosis
- Balance and coordination: Regular activity reduces fall risk
- Cognitive function: Physical activity supports brain health and may reduce dementia risk
- Immune function: Moderate exercise boosts immune system response
- Sleep quality: Regular movement often improves sleep patterns
For those inspired to take their fitness journey further, consider exploring beginner-friendly triathlon training plans or learning about what constitutes good performance times across different age groups.
Your Movement Prescription Starts Now
Dwyer's journey from a busy surgeon trying running in his thirties to a world championship medalist in his seventies proves that transformative health changes can begin at any age. His simple philosophy—"move to keep inflammation down"—cuts through the noise of complicated wellness trends to offer something accessible to everyone.
The prescription is straightforward: start moving today, find ways to be consistent, build community around your activity, and adapt as your body changes. You don't need expensive equipment, complicated programs, or perfect conditions. You just need to begin.
As Dwyer continues training and competing with no plans to stop, he embodies a powerful truth: the best time to plant a tree was 20 years ago, but the second best time is now. The same applies to movement. Whether you're 30, 50, or 70, your body will thank you for the movement you give it today.
Start with a walk around the block. Build from there. Keep the inflammation down. Keep moving. Your future self will thank you for beginning today.
