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Sasha Gonzales

He turns 50 next July but Singaporean track and field athlete Umaglia Kancanangai Shyam Dhuleep does not look much older than he did in 2001. That was when he broke the nation’s 33-year record for the 100-metre sprint, to finish in 10.37 seconds at the World University Games in Beijing, China.
UK Shyam, or Shyam as he is more commonly known, continues to inspire. After retiring from sprinting in 2005, he built a life around encouraging others to excel.
He works in education, teaching subjects required for university admissions such as philosophy and critical thinking, and is engaged in leadership development and public speaking.
He shares his story of success after a difficult childhood in his 2018 book, Running on Empty: The Story Behind 0.01s.


In 2023, Marc Brian Louis broke his 100m record by 0.1 seconds. Shyam experienced a mix of feelings as he watched live as a TV studio guest.
On the one hand, he was “happy that it was finally broken”, he says.
“Records shouldn’t last for that long, especially since the policies and opportunities for athletes in Singapore have improved so much.
“Global standards have progressed, and local sports have pushed ahead as well – it was really heartening to see this happen.”
But he also felt a twinge of nostalgia.
“It reminded me of the time when I set the record in 2001 – a time when things in my life finally aligned and people came into my life to lift me up,” he says.
In the years since, Shyam has obtained a bachelor’s degree in philosophy and political science from the National University of Singapore, married, and established a career in education. He recently completed his master’s degree in strategic communications.

He tells the Post that he maintains “the lifestyle of an athlete”, and that running remains central to his health and fitness routine.
“Sprinting requires me to be strong, which translates to doing strength-training exercises,” he says.
“Sprint training is great for longevity because it focuses on the quality of movements and coordination. And it avoids high training volumes that many other fitness fads are premised on, so the … wear and tear on the body is much lower.”
Shyam adds that it also helps increase bone density, build muscle and keep the mind sharp – all factors that help to reduce the risk of falls as we age and stave off age-related diseases.
He dedicates a lot of thought to improving his health span – not just to live longer, but to enjoy his golden years free from serious chronic diseases and disabilities.
“I want to live independently and remain cognitively healthy even when I’m in my seventies or eighties,” he says. “Many people spend their later years in hospital, so it’s important to take a preventative approach while you can.”

When it comes to diet, Shyam usually eats whatever he wants, but focuses on whole, rather than processed, foods. He limits his carbohydrate intake to prevent insulin spikes and avoids eating to the point of feeling “stuffed”.
He and his wife of 12 years, Chia Hui Ping, eat most of their healthy meals out, as they rarely have time to prep meals. Shyam ensures he gets enough protein and drinks green smoothies for breakfast to kick-start his day.
“I always add berries to my smoothies. Fructose, the sugar found in fruits, does not cause our insulin to spike and crash the way that glucose from cake and other sweet foods does,” he says.
Sleep is a priority, as it bolsters immunity, supports cellular repair and function, reduces inflammation, and helps prevent heart disease. This is why Shyam strives for about seven and a half hours every night. He recently bought a sleep tracker to monitor his sleep quality and takes magnesium supplements to help with sleep, among other benefits.
He listens to his favourite music in his downtime to relax and feel more grounded.
“Recovery is just as important as working,” he says. “There’s got to be some balance to avoid getting caught up in the rat race and the chaos of life. That ‘go, go, go’ mentality that many of us were raised to have can be a bad thing when taken to the extreme.”

Years ago, as part of a documentary produced by a Singapore media company, Shyam had a health assessment that included genetic testing. He was in excellent shape at the time, but plans to have a more extensive health screening before the end of this year to check for chronic conditions like high blood pressure, diabetes and colorectal cancer.
He has recently been called on to speak about his life experiences and topics such as health, mental health, dealing with resilience and failure, and the importance of meaning.
He dealt with anxiety and depression as a young athlete trying to accomplish his track dreams after growing up in a financially disadvantaged single-parent family.
“It’s normal to feel anxious and depressed, but when these feelings become too much to bear, it’s important to talk to people you trust,” he says, adding that they can see your situation from another perspective.
“Many men see anxiety as a weakness, so we have to overcome that stigma first. Anxiety and other mental health issues are a part of being human. We have to acknowledge them, get support for them, and learn to bounce back from them. Most of us are more resilient than we think we are.”
Shyam gets emotional support from his wife and close friends, many of whom he has known since his teens. Maintaining social connections is important for our mental and emotional well-being, he says, noting the strong link between happiness and social relationships.
“My friends are the type who’ll give me a second opinion when I doubt myself. They encourage me, are honest with me, and let me know when I’m overthinking a problem.”

Looking forward, Shyam aims for consistency and balance in everything he does, from exercise to diet to sleep.
Poor lifestyle choices accelerate the ageing process, he says. Healthy habits, performed consistently, help slow it down.
“It’s also good to adopt a mindset that moves you forward rather than holds you back. For example, if you think you’re too old to get out there and try new things, you’ll stop getting out there altogether, and that won’t help you age healthily or happily.”
He stresses the importance of keeping an open mind and continuing to grow as we age.
“Adapting to change and lifelong learning are things I strongly believe in – they’re good for our neurological health. We must evolve, not just for personal growth but also to renew our sense of purpose.”
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UK Shyam held Singapore’s 100-metre sprint record for 22 years. Now 49, he shares how he continues to look to improve his health span


UK Shyam held Singapore’s 100-metre sprint record for 22 years. Now 49, he shares how he continues to look to improve his health span.


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He was once Singapore’s fastest man. Here’s how he lives a happy, healthy life

.css-1c6uqr6{color:inherit;font-weight:inherit;font-size:inherit;font-family:inherit;line-height:inherit;overflow-wrap:break-word;}UK Shyam held Singapore’s 100-metre sprint record for 22 years. Now 49, he shares how he continues to look to improve his health span

UK Shyam held Singapore’s 100-metre sprint record for 22 years. Now 49, he shares how he continues to look to improve his health span