Start exercising! Gold medal-winning Thai athlete, 105, reveals his top tips

Sawang Janpram's day normally starts at 5.30am. He has a breakfast of two boiled eggs, some protein, vegetables and fruit, and by 7am the 105-year-old Thai athlete is at the beach or the stadium near his home in Rayong province, training with his 73-year-old daughter, Siripan.

- Rebecca Ratcliffe Navaon Siradapuvadol

He will walk between 1km and 2km before doing a 100m sprint once or twice. Then he practises one of his other sports: javelin, discus or shot put.

Sawang's training has proved effective - last week he won four golds at the World Masters Games in Taiwan. He was, media reports remarked, in a league of his own. As the oldest competitor and the only person in his age group, he was certain to win the men's 100-plus discus, javelin, shot put and 100m, which he ran in 38.55 seconds.

What's the secret to his success? "Regular exercise, healthy food, staying in a good mood, always being calm, breathing clean air and keeping up good hygiene," he says. "If I'm sick, I go to see the doctor."

Sawang loves sport, watching on TV or at local competitions. "I like to watch boxing, and my favourite is Pone Kingpetch," he says, referring to Thailand's first world boxing champion, who retired in the 1960s.