Share what you need
Tell us the activity, goal, level, area and timing that work for you.
Start Living Your Highest
Find your coach.
Find your people.
A coach for your goals. People for your next game. Start with a request, personally reviewed by SLYH.
SingaporeAll levels welcomeActivity meets · Early access
Coaching & activity meets
Choose your next move.
01Requests open
A coach for your goal
Share your goal. We’ll review your request personally.
Start a coach request
02Early access
People to move with
Find people for a game, practice or regular session. Share your sport, pace and timing.
Send an early-access requestThe everyday matters, too
Explore health basics Small habits. A fuller life.
Explore your routine, understand your numbers and make room for wellbeing.
01 · Find your fit
Your goal first.
Then the coach.
Start with what you want to improve—not a wall of profiles. Tell us your sport, schedule, budget and coaching style. A person will review it and reply with the next useful step.
Coach requests are openNothing is booked or charged automatically.
Are you a coach? Apply to coach with SLYH
Tell us what a good fit looks likeYour goal. Your routine.
Your goal. Your routine.
Your choice.
Share your level, area, schedule, budget and preferred coaching style. We’ll use those details to look for relevant coaches; you make the final decision.
Review practical fit
Your details help us look for experience and arrangements that make sense.
Choose after checking
Confirm credentials, pricing, availability and arrangements before proceeding.
Step 3 of 3 · Check the detailsYour coach request · Beginner
- Category
- Sports
- Format
- Either
- Area
- Flexible
- Schedule
- Flexible
- Budget per session
- To discuss
- Coaching style
- Encouraging and structured
Your choice comes first
You stay
in control.
We can help you compare practical fit. Before proceeding, confirm credentials, pricing, availability, safeguarding and insurance where relevant.
See clear identity details before an introduction.
Review qualifications and experience where your activity calls for them.
Check area, format, schedule, pricing and your stated goal.
Confirm the details and proceed only when it feels right.
02 · Activity meets
The right session needs the right people.
Tell us what you would actually enjoy playing—the activity, pace, place and timing. We’ll use that to shape your early-access request.
Early-access activity matchingYou can send a request now. There are no live profiles, public posts or automatic matches yet.
Keep playing regularly
Look for people whose level, area and schedule work with yours.
Start without pressure
Describe a beginner-friendly session where everyone can settle in.
Bring a group together
Plan a casual game, practice session or regular group.
Step 1 of 3
What would you like to play?
Choose your activity and the pace you would enjoy. We’ll ask about timing next.
Step 3 of 3 · Review & send
Does this match what you want?
No one has been matched and no place has been reserved.
- Activity
- Purpose
- Casual activity
- Level / pace
- Recreational
- Format
- In person
- Area
- Flexible
- Timing
- People wanted
- One person
SLYH · Health & fitness basics
Feel good.
Move better.
Build a routine that fits. Understand your numbers. Make small habits count. Explore our tools and guides at your own pace.
SLYH · Your starter weekYour time. Your routine.Build a flexible exercise plan around the time you actually have.Plan my week
For adults aged 18–64. These are general well-being suggestions, not medical advice, medical clearance or a sport-performance programme.
Your details stay on this page. SLYH does not save or send your measurements, support answers, schedule or routine. Nothing is added to a coaching request. Clear or reload to remove them.
How we build your starter week
We use simple scheduling rules, not AI medical advice. Your starting point sets a gentle planning limit: getting started, up to 3 × 5–10 minutes; sometimes active, up to 4 × 20 minutes; regularly active, up to 5 × 30 minutes. We fit sessions within your available slots, including easing in and winding down.
These are our adjustable starter limits, not individually validated prescriptions or official exercise targets. The aim is a manageable habit. An empty day can stay a rest day, and a short week is not a failure.
For the wider picture, read our “Make activity a regular thing” guide below. We explain the adult weekly activity guidance, effort levels and gradual progression on this page. Our reference acknowledgements are under “How we prepare our guidance”.
Understand the numbers
A starting point. Not a score.
For general adult well-being—not medical advice or a tool to diagnose, monitor or treat a medical condition. Do not use these tools during pregnancy or breastfeeding, with an eating disorder or history of one, or with a condition or prescribed diet that affects your nutrition. Ask a doctor or dietitian instead.
Enter your details when you’re ready. You can also skip the numbers and start with the everyday habits below.
How we calculate your estimates
BMI: we divide weight in kilograms by height in metres squared, then round to one decimal before interpreting the bands. These Asian-adult risk bands are used in Singapore; thresholds for other populations may differ.
Resting energy: the Mifflin–St Jeor equation estimates the energy your body uses at rest: 10 × kg + 6.25 × cm − 5 × age, then +5 (male) or −161 (female).
Maintenance energy: we multiply that estimate by a broad lifestyle assumption of 1.4, 1.7 or 2.0 and round to the nearest 100 kcal. A kcal is a unit of food energy, often called a calorie. Maintenance means an estimate of energy to maintain weight, not a target for changing it.
The activity assumptions draw on FAO lifestyle categories, which describe basal—not resting—energy. Combining them this way is approximate, not an individually validated or HPB-approved formula. No calorie deficit is applied.
Method references: Mifflin and colleagues, A new predictive equation for resting energy expenditure in healthy individuals (1990); FAO/WHO/UNU, Human energy requirements, adult energy requirements.
More than a number
Four habits worth showing up for.
Build a balanced plate
Think ¼ wholegrains, ¼ protein foods and ½ fruit and vegetables. Try brown rice, fish or tofu, vegetables and whole fruit. Adjust portions to your needs; you do not have to count every calorie.
Make it work for your meals
At your next meal, look for a grain, a protein and some colour from vegetables and fruit. For mixed rice, that could mean rice, a fish or tofu dish, vegetables and fruit alongside. Choose whole fruit more often than juice.
We use the plate as a flexible guide, not a perfect-meal test. Variety across the day matters. If you follow a prescribed diet, use your clinician’s or dietitian’s advice instead.
Make activity a regular thing
Adults can work towards 150–300 minutes of moderate aerobic activity each week, plus strength work on at least 2 days. Start small, build gradually and choose movement you enjoy.
Find your starting pace
At moderate effort, you can usually talk but not sing. Brisk walking, cycling or swimming can count when they reach that effort. Easy movement still has value, even when it does not reach moderate intensity.
We suggest starting with a manageable slot in your day, breaking up long periods of sitting and building gradually. Our starter-week planner above helps you make room for the habit; it does not certify that you meet the weekly guidelines.
Keep water within reach
About 6–8 glasses of fluid a day is a general guide, not a rule for everyone. Glass sizes vary, and heat and sweaty activity change your needs. Follow any fluid allowance prescribed by your clinician.
Build a simple water routine
Keep water nearby at work, bring a bottle when you head out and drink regularly through the day. Water is a useful everyday choice; you do not need to turn hydration into another score to chase.
We do not calculate a personal fluid target from your weight. Your activity, conditions and health needs can change what is appropriate. A prescribed fluid limit takes priority over a general guide.
Make room for recovery
For adults, around 7–9 hours of sleep is a starting guide. Give yourself time to recover between demanding sessions. Persistent fatigue, dizziness or unexplained weight changes deserve a conversation with a healthcare professional.
Create a steadier wind-down
Choose a bedtime and waking time you can keep most days, and leave some space to wind down before bed. Plan recovery into your week alongside activity, rather than treating every free slot as a workout.
We focus on a routine you can sustain, not a perfect sleep score. If sleep difficulties or tiredness keep affecting your day, ask a healthcare professional for individual advice.
How we prepare our guidance
We explain established guidance in our own words, with practical starting points you can read here on SLYH.SG. We do not claim to have created the underlying research or to provide a clinical assessment.
Reference material checked 7 October 2026: HealthHub’s adult BMI guidance, Plan Your Meals with My Healthy Plate, Aim for at least 150 Minutes of Physical Activity Every Week, Dehydration: Risk, Symptoms and Prevention, sleep guidance in 9 Ways to Be a Healthy, Happy Telecommuter, the Healthy Ageing Hub and the Singapore Physical Activity Guidelines. Calculator methods are explained with their references above.
SLYH is independent and is not affiliated with or endorsed by HealthHub, HPB or these reference organisations.
We share general wellness information, not diagnosis or treatment. Your needs may differ with age, pregnancy, injury or a medical condition. For personal medical or nutrition advice, speak with a doctor or registered dietitian.
The SLYH way
SLYH · START LIVING YOUR HIGHEST
One better move
at a time.
Not perfection. Not pressure. A coach who gets your goals and people who make showing up feel easier. That’s the kind of support SLYH is here to help you find.
Start with the person
Your goal, pace and routine shape the next step—not a generic listing.
Find your kind of people
A shared activity is a start. A similar pace, place and schedule help make it work.
Keep it honest
What is live, what is early and what you still need to check stay easy to understand.
Good to know
Know what happens
before you submit.
See what you can use today, what is still in early access and what you will need to confirm for yourself.
Ask SLYH a question01Is SLYH an automatic booking marketplace?＋
No. Coach requests are reviewed personally. The details you share help us look for practical fit, and we contact you when there is a useful next step. An introduction is not a booking or payment.
02How does SLYH look for the right coach?＋
You tell us your goal, level, preferred area, schedule, budget and coaching style. Those details shape the search and help us decide whether a relevant introduction makes sense.
03What does a coach review include?＋
We may request identity details, relevant experience, qualifications, service area, availability and pricing information. You should still review the evidence and confirm terms, safeguarding and insurance where relevant before proceeding.
04Can I find activity partners today?＋
Activity matching is in early access. You can prepare and send a request, but there are no public profiles, automatic matches or public posts yet. Requests involving anyone under 18 should come through a parent, guardian, school or organisation.
05Do I need to be experienced to join?＋
No. Beginners are welcome. Tell us your current level, preferred pace and what would help you feel comfortable. Sharing your preferences helps us look for a suitable fit; it does not guarantee a match or confirm a session.
Have a question about your information? Read the privacy notice, send a privacy request, or email slyh.sg@gmail.com.
You do not need a perfect brief. Share what you are working toward; a person will review it and reply. Nothing is posted, booked or paid for automatically.