Retired Fox 4 anchor Richard Ray is a perfect example that staying healthy throughout a lifetime pays off. He has fitness goals, and we have no doubt he will reach them- whether it’s medalling in the Dallas Senior games this spring or bringing his softball team to victory! Keep reading our exclusive interview for his weekly fitness regime and how being active helped his 48-year on-air career…
HFR: What is your daily exercise and nutrition routine?
Richard: I have a varied routine. I currently play fast-pitch baseball on a 50+ team on Saturday mornings. I play Slow Pitch softball on Tuesday and Thursday mornings. I have a weight lifting routine (walking between sets) that I do on Mondays and Fridays. Curls, Rows, Overhead lats and wrist curls. On occasion, I do some bench pressing. On the days I don’t play baseball or softball I walk a three-mile course. I add about 30 minutes of calisthenics, (various crunch exercises) four sets of 25 pushups and three sets of 30 bailing hay/chopping wood motions with a 25 lb weight. If I get rained out or miss a game I mix in sprint intervals – 150 meters, 250 meters, 3 x 100 meters and a 100-meter lope at the end. After baseball ends, the walk/sprint interval becomes my workout on Tuesday, Thursday, and Saturday. I increase the sprinting leading up to Dallas Senior Games in March where I intend to run the 50 meters and the 100 meters again. I finished 4th in both this spring but I move up to the 70-74 age bracket next year and hope to medal. Sunday is the one day I take a bit of a break but I still try to walk at least 5 miles.
HFR: What keeps you motivated to stay healthy?
Richard: I cannot remember not being motivated to workout. It’s just the way I’m wired. I’m 69 years old and I had to give up jogging after some problems with A-Fib a few years ago, but I still walk 5-7 miles every day – I wear a FitBit and if I haven’t reached at least 10,000 steps late in the day, I walk until I have. I used to do a lot more weight lifting with much heavier weights. As a concession to age and some shoulder problems, I cut back on the weights in my 50s. I gave up basketball at 60 but for many years played that multiple times a week.
Finished 1st feature length film shoot Monday at SMU! Thx to “Caged Birds” director Frederick Leach & producer Edwin Walker for casting me as Coach Sams & great experience! pic.twitter.com/YMffPMe5Jy
— Richard Ray (@RichardRayTX) August 13, 2019
HFR: Do you believe that being fit and healthy has contributed to your successful career?
Richard: My workout routine has allowed me to keep my weight down and I photograph much better when I’m thin. That is motivation. Being fit has definitely enhanced my career in the path and will continue to do so in the future.
HFR: What inspires you, in general?
Richard: I hope my life is defined and inspired by the teachings of Jesus Christ.
36 years @FOX4 24 on weekend anchor desk & 13yrs with best co/anchor anyone could ask for @Fox4Natalie Blessed #4TheRetirement pic.twitter.com/QcduwArDOt
— Richard Ray (@RichardRayTX) April 21, 2019
HFR: What tips would you give your fans and our readers to staying healthy?
Richard: I would advise everyone to build their own routine around at least an hour’s exercise each day. Eating right and exercise pays huge dividends the older you get. My physical fitness has allowed me to live a young lifestyle for 69 years and, I trust, for many more to come.
HFR: Share something that most people don’t know about you!
Richard: I have the ugliest feet on the planet.
