Dan Williams, a 75-year-old Senior Olympics gold medalist from Reston, Virginia, has transformed his life through fitness after surviving multiple heart attacks.

After surviving multiple heart attacks, Dan now competes in master’s track and swimming events, inspiring others to take charge of their health.

We caught up with Dan after his recent participation in the IMGA Pan-American Games in Cleveland to discuss how sport has helped him through tough times, and his mission to motivate others through his New Heart for Life Community.

Can you give us a little introduction about yourself and your favourite sport?

Hi, I’m Dan Williams from Reston, Virginia. My journey took me from being close to death to winning a gold medal in the Senior Olympics. After multiple heart attacks during open-heart surgery, I knew I had to change my life. Fitness became my lifeline, proving to me that it’s never too late to make a change.

I used to work in telecommunications sales, but now at 75, I’m competing in master’s track and swimming events. My goal is to inspire others to take charge of their health and well-being, no matter where they’re starting from.

You competed in the track events at the recent IMGA Pan-American Games in Cleveland – did you enjoy the competition?

It was a memory of a lifetime!

Starting from the opening ceremony and the parade of athletes, to a shirt exchange with a fellow competitor from Brazil, receiving a token of camaraderie from my swimming relay partner from Mexico, and attending the exclusive athletes-only event at the Rock ‘n’ Roll Hall of Fame celebration in Cleveland.

What has been the key to sustaining your love of playing sport until now?

My passion for master sports has been fuelled by my desire to motivate and inspire others to prioritise their health and well-being.

It is this profound sense of purpose and the positive impact on both me and others that have sustained my love for playing sports and continue to drive me forward.

How has sport helped you through some of the more difficult periods of your life?

Sport, especially running, has been incredibly important in guiding me through challenging times in my life, particularly after my heart attack. It has inspired me to prioritise my health and overall wellness, pushing me to conquer obstacles and serve as a source of motivation for others.

You are the CEO and Founder of New Heart for Life Community – could you tell us a little bit more about the charity and the work you do?

The New Heart for Life Community embodies my belief that there is a greater purpose in life beyond surviving open heart surgery against all odds. This organisation of college students from various countries is dedicated to helping others lead healthy and fulfilling lives. They strive to apply the principles of living a fit and quality life in their personal, academic, and fitness pursuits, while also inspiring those around them to do the same.

I am grateful to see the younger generation embracing and appreciating the importance of starting early to maintain a healthy lifestyle, drawing from the lessons in my book to avoid the challenges I faced due to neglecting exercise and letting the stress and demands of life take over.

What is your career highlight

One of my proudest moments was graduating from the University of Phoenix in March 2024 after 50 years of pursuing my college degree. A highlight of my journey is representing my Veterans Hospital in Martinsburg, West Virginia in the annual Veteran Golden Age Games – the same hospital I receive my cardia health care.

How important is playing sport, to your health and mental wellbeing?

It is difficult to put in words the overall benefits of sport as it translates to dealing with life, but there are a couple quotes and phrases that I referred to often that best reflect my feelings about how sport can enhance our overall well-being – no matter your age.

My favorite is: “Motion versus Medicine – Your Choice.”

Along with the quote that “You don’t stop exercising because you get old. You get old because you stop exercising.”

And the quote by Zig Ziglar – “What you get by achieving your goals is not important as what you become by achieving your goals.”

What is your advice to anyone considering pursuing masters sport?

My advice can be best summarised in two words. Baby steps.

What was your favourite part of attending the Pan-American Games in Cleveland?

The celebration of fitness with the opening and closing ceremonies.