On May 7, this publication issued a notice—Notice on Hosting the 7th "Sports for Health Cup" Short-Track Swimming Masters Tournament, this oneThe Masters Tournament, jointly organized by the Specialist Committee on Sports-Medicine Integration of the Sichuan Medical Association and the Sports Medicine Physicians Branch of the Sichuan Physicians Association, stands out as a unique event among adult competitions in China. As the only event in the country that aligns with international standards for adult competitions, it features age groups divided into 13 categories, each set at 5-year intervals.The maximum age group goes up to 90+ (this year, the 90+ group includes those born on or before December 31, 1935). For many swimming enthusiasts over 60, this is truly a rare and valuable opportunity—a benefit not to be missed. The 7th edition of the competition will…Held on September 19–20, 2025, in Chengdu, Sichuan Province, swimmers interested in learning more details or signing up can click the link to join.）

The 5th"Sports for Health Cup" Short-Course Swimming Masters Tournament, there are two special contestants—famousPool couple Qi Lieyun and Dai Lihua. These two elderly seniors (Mr. Qi Lieyun, 90, and Ms. Dai Lihua, 85, traveled alone from Hong Kong to Chengdu by high-speed rail to compete in the 70-and-over age group for both breaststroke and backstroke events—where they collectively won five gold medals.The high-speed train journey took over eight hours, and after exiting Chengdu East Station and heading to the hotel, the entire trip lasted 12 and a half hours. The two elderly gentlemenHer remarkable vitality and radiant energy have shattered many people's preconceptions about aging. Several fellow swimmers remarked that they had witnessed…The remarkable presence of Mr. Qi Lieyun and Mr. Dai Lihua itself was a rare lesson—a lesson about life, about living, and about how to grow old with grace and wisdom.

During the competition, Lu Fang, a special correspondent for *Swimming* magazine and a host at CCTV, conducted an exclusive interview with the two elderly gentlemen, focusing on topics like swimming, fitness, and nutrition. The accompanying photos were provided by Ms. Wang Yan, who holds the prestigious title of Women’s Swimming Master—awarded by FINA, the international swimming federation—in 2018. She is also currently the only Chinese woman to have earned this distinguished honor. It was her warmth and genuine enthusiasm that ultimately made it possible for the two seniors to attend and participate in the event.

This article was first published in the March 2024 issue of *Swimming* magazine.

May 11From day to dayOn the 12th, hosted by the Sichuan Medical AssociationThe 5th "Sports for Health Cup" Short-Track Swimming Masters Tournament kicked off in Chengdu, drawing over 360 athletes from 18 teams representing Sichuan, Shanghai, Guangdong, and regions including Hong Kong, Macao, and Taiwan. Among the competitors, the oldest athlete is a remarkable 90-year-old—retired Chinese swimmer and sports master Mr. Qi Lieyun. Alongside his wife, 85-year-old Ms. Dai Lihua, he has collectively earned five gold medals at this year’s event.At such an advanced age, to still deliver such outstanding athletic performance—this is truly remarkable for the pool.SpousesHow was it done?

Master's Tournament Gold Medal:Age is not an obstacle to pursuing your dreams.

Qi LieyunSirIn 1956, she was selected for the national team and, that same year in Guangzhou, broke the world record in the 100-meter breaststroke, becoming China's first-ever female swimmer to set a world record. Ms. Dai Lihua stood out as one of the pioneering female swimmers of New China, earning the nickname "all-rounder" in the swimming world. She once held seven national records across various events, including the women’s 100m and 200m breaststroke, as well as the 100m freestyle.Over the years,These two enviable pool-loving couples maintain a regular, systematic training regimen.This enables them to maintain a physical condition far superior to their peers, even in their advanced years.

August 2023，Held in Fukuoka, JapanAt the 2023 World Swimming Championships Masters Meet,89-year-oldQi Lieyun once again stepped onto the starting block for the swimming competition.，In the men'sThe 85-89 age group won the bronze medal in the 100m breaststroke. Meanwhile, 84-year-old Dai Lihua competed in the women’s 80-84 age group, claiming three gold medals.The two elderly gentlemen jointly set new records as the oldest Chinese participants—and medalists—in the World Swimming Championships Masters event.TheyIt has been proven through concrete actions that age is no barrier to pursuing one's dreams.

In Chengdu, this pairPool CoupleAppearingIt earned enthusiastic applause from both the audience and the athletes during the competition, with one competitor remarking“Not participating in this Masters Tournament, I’d always thought that being over 50 made me feel old. But then I saw Teacher Qi, and suddenly I felt proud—like there are still five decades ahead of me!”Old Mr. Qi and Old Mr. DaiStyle and grace, motivationWith everyoneChallenge yourself and pursue your dreams.

Pool Training: Consistent Progress, Low Intensity

Qi Lieyun and Dai LihuaBeing able to travel thousands of miles at an advanced age to compete and win a gold medal—It's inseparable from scientific training methods and fitness.BodyHabit.

They conduct it year after year.Consistent swimming workouts,Three to four days a week, sessions are held in the pool during the afternoons.About 90 minutes of water-based training，Low-intensity, minimal exercise，QiLiet Yoyou800 meters，WearLihua Tour1200 meters. 50-meter intervals—alternate between a fast and a slow pace.，Intermittent20-30 secondsGo fast for a bit, with a little extra effort, and maintain a steady heart rate. If you feel slightly tired or notice slower recovery, extend the interval slightly and ease into your next slow-paced swim. Whether you’re swimming at a faster pace or opting for a relaxed, leisurely swim, make sure to keep your technique precise throughout.

Dai Lihua said:“Here’s my advice: When exercising, it’s crucial to find the right balance—both in terms of intensity and volume. Make sure you don’t push yourself beyond your body’s limits; aim to keep your training load within a manageable range so you can fully recover within two days. As you get older, be realistic about how much you can handle and adjust accordingly—everybody’s needs are different. For amateur athletes, prioritizing your health above all else is key. That way, you’ll be able to enjoy sports consistently over the long term, keeping the momentum going for years to come.”

The Two EldersAlways adhering to the principle of avoiding overload.，The principle of leaving room for flexibility,Because of advanced ageRecovery is slower after overexertion.Even ifDuring the matchTheyNone of them are giving their all.Travel,Just compared toPracticeA little whilePositiveA little bit，Don't feelI'm very tired.

Land-based training:StrengthAdded withOxygen，Warm-up and stretching

In addition to their systematic training in the pool, Qi Lieyun and Dai LihuaAlso places great emphasis onComprehensive On-Ground Physical Training，ThroughCombining strength training with cardio helps maintain well-rounded physical development.They usually do it daily.Combine with treadmill exercise appropriatelyA 30-minute brisk walk, combined with regularly fitting in strength exercises during fragmented moments, is also their secret weapon.

They particularly emphasize core-strength training, such as strengthening the core muscles' stability and power through exercises like planks and abdominal workouts. In addition, they also performUpper limbsSpecialized strength training for the legs and back, designed to meet the muscular demands of various movements during swimming.

Before each training session, they perform a thorough warm-up to prevent muscle and joint injuries. After finishing their workout, they also prioritize stretching exercises to help their bodies relax and recover. To maximize training effectiveness, they tailor the workout plan according to their physical condition and specific needs, ensuring they avoid overtraining and prevent fatigue from building up.

Fragmented Strength Training：Anytime, anywhere—simple and effective.

Fragmented fitness,That isAnytime, anywhereUsingFragmentationTime is passingSmall strength exercises，It's one of the key methods that Qi Lieyun and Dai Lihua use to maintain their excellent physical fitness.

They are skilled at leveraging everyday life situations.Small pockets of timePerform simple yet effective strength training.For exampleDoing light dumbbell exercises while watching TV；An rubber resistance ball designed to strengthen your grip sits on the desk, ready for a quick few-minute grip-training session anytime.；Incorporate some squats or toe raises into your household chores.；AtWhile reading, writing, playing the piano, or watching TVAfter theA brief breakAt the time,Do1-2 unitsMuscles of the regionActionPractice,Groups 1-2.These small habits, when accumulated, shape their daily level of physical activity.Even soWhile waiting，TheyThey’ll also do some simple balance exercises, such as standing on one leg or stepping up and down on stairs—activities that help maintain their body coordination and balance skills.

This method of training during fragmented moments isn’t just ideal for professional athletes—it’s also perfect for the general population, especially seniors. It requires neither dedicated time nor a specific location, yet it allows individuals to consistently improve their physical fitness, boosting both stamina and energy in everyday life.

Dai Lihua said:Muscle strength is crucial.！Fragmented practice, andNot tiredThrough these strength exercises,Hope to maintain independence for as long as possible.SheRepeatedly emphasized, elderly individualsConductStrength trainingShouldDo what you can, pay attention to the intensity, and make sure not to get hurt.Don'tMuscle soreness hasn’t recovered for many days. Worse still, straining muscles—especially in older adults—can often lead to irreversible damage.

In Chengdu, two elderly individualsHumbly learning from young rehabilitation therapists and swimming coachesLearningAdvanced concepts in strength training，Detailed down to: dumbbell weight, exercisesWhich onesMuscles, several movements, and a few sets.And immediately put what you've learned into practice, following the instructions carefully.Taught by the coachPractice exercises

Healthy eating，Regular sleep and wake schedule

Qi Lieyun and Dai LihuaPays great attention to balanced nutrition.And health, ensuringDailyConsume enough protein, vitamins, and minerals.TheirEarlyThe meal includesMilk, eggs, cereal, fruit, vegetablesLunch，QiLethal Cloud1 steak, 2 chicken legs，WearLihua1 steak, 1 chicken leg，AdditionallyVarious vegetables.Also supplement dailyVarious vitamins and trace elementsTwo peopleNever go on a diet.

In addition, Qi Lieyun and Dai Lihua maintain a consistent daily routine, ensuring they get plenty of sleep each day. They believe that healthy lifestyle habits are the foundation for maintaining both physical fitness and mental well-being.

The key factors to overcoming age and surpassing yourself：Psychologically strong

In addition to physical training, Qi Lieyun also places great emphasis on cultivating mental resilience. He believes that mental strength is the key factor in overcoming age and surpassing one's own limitations.Talking about preparation for the competitionThe match，He said:Physically, you need to continuously strengthen your training, gradually increasing the intensity while prioritizing recovery. Mentally, keep pumping yourself with positive energy, let go of any baggage, and start fresh—literally from zero.Although there are always numerous challenges and obstacles ahead of each task, he believes that athletes are the ones who aren’t afraid to take a loss or endure hardship.Clear goals, careful and meticulous approach—start from scratch every day, and persevere, no matter how challenging it gets.，With this kind of spirit, you can achieve certain success in whatever you do.

TwoOldDeeply interested in the world records of swimming masters. QiLethal CloudCarry recording information in your compact pouch.，WearLihuaI'll make it my personal mini-goal and give it my best effort.

Qi Lieyun and Dai Lihua, thisToThe pool couple currently enjoys clear hearing and sharp vision, maintains quick thinking, manages daily life independently, and even drives themselves for outings. Plus, both of them are fully comfortable using smartphones—Dailihua, in fact, is a real pro on Taobao! And speaking of her, she’s got some stunning outfits to show off.ShoesMany pieces of jewelry come from online shopping.

Dai LihuaSay,AsWith ageGrowing older—how to stay active through swimmingPractice, stay in good shape,Reaching the ageBigStillCan live a littleQuality,Reduce painDisease，One pieceThe country can save on healthcare costs,SecondlyIndividuals can grow old withoutWaste,ThisOneThe topic is quite intriguing.To this end, theyEvery time I write a training diary, I hope to findTo the oppositeSpecial tips for senior training: Avoid overexertion, as too much can actually backfire.She said, "Welcome."Let's explore and put it into practice together!

From being a young sports star to now winning the Masters championship, the two elders say:Sports have always beenTwoAll goals are necessary.，ImproveCompetitive levelTake the worldChampionOne of them is that the public participates in swimming for the sake of health.One of them, twoNot to miss，TwoIt's great to encourage them all!

The legendary story of QI Lieyun and DAI Lihua, this swimming couple, is the ultimate testament to perseverance, determination, and passion. With their actions, they’ve shown that as long as you hold a dream in your heart, it’s never too late to start—no matter your age. After all, age is just a number; what truly holds us back are the fears and laziness lurking within our minds.You allHer success is not only a personal triumph but also a tremendous inspiration for swimming enthusiasts—especially older adults.

In the days to come, we look forward to seeing them continue creating miracles in the pool and writing even more inspiring chapters of success.

About"Sports for Health Cup" Short-Course Swimming Masters TournamentFor previous reports, please click:

The 2024 Medical Staff Swimming Invitational and the 6th "Sports for Health" Short-Pool Masters Swimming Championships were successfully held in Chengdu.

Competitors as old as 90 compete as the 5th Sports for Health Cup Short-Track Swimming Championships kick off in Chengdu.

81-year-old Dr. Liu Dingyi wins three titles at the 2nd "Sports for Health Cup" Short-Track Swimming Masters Championship.

The 2nd "Sports for Health Cup" Short-Course Swimming Masters Championship

 Summer McIntosh & Bobby Finke  e

AFRICAN: Tatjana Smith & Ahmed Jaouadi