Key Recommendations

1. Physical Activity for Adults (18-64 years)

• Engage in at least 150–300 minutes of moderate-intensity aerobic physical activity or 75–150 minutes of vigorous-intensity aerobic physical activity per week.
• Muscle-strengthening activities should be done on two or more days a week.
• Additional benefits can be gained by exceeding the recommended levels of physical activity.

2. Physical Activity for Older Adults (65 years and older)

• Perform at least 150–300 minutes of moderate-intensity aerobic activity or 75–150 minutes of vigorous-intensity aerobic activity weekly.
• Include activities that enhance balance and prevent falls on three or more days a week.
• Muscle-strengthening activities are recommended on two or more days a week.

3. Physical Activity for Children and Adolescents (5-17 years)

• At least 60 minutes per day of moderate to vigorous-intensity physical activity.
• Most of this should be aerobic activity, with vigorous-intensity activities and muscle and bone-strengthening exercises included at least three times per week.

4. Physical Activity for Pregnant and Postpartum Women

• At least 150 minutes of moderate-intensity aerobic physical activity throughout the week.
• Include a variety of aerobic and muscle-strengthening activities, and avoid activities that involve a high risk of falls or trauma to the fetus.

5. Physical Activity for People Living with Chronic Conditions

• Same recommendations as for adults, adjusted to individual ability and specific health conditions.

6. Reducing Sedentary Behaviour

• Limit the amount of time spent being sedentary, particularly screen-based activities.
• Replace sedentary time with physical activity of any intensity (including light activity) whenever possible.

Importance of Guidelines

• These guidelines are based on extensive research showing the significant health benefits of regular physical activity, including the prevention of heart disease, diabetes, and some cancers.
• The recommendations also highlight the dangers of sedentary behaviour, which can contribute to poor health outcomes even in physically active individuals.

Conclusion

The WHO guidelines provide clear, actionable recommendations for individuals and policymakers to promote physical activity and reduce sedentary behaviour across all age groups and population segments. Implementing these guidelines can lead to significant improvements in public health and help reduce the global burden of non-communicable diseases.

This summary encapsulates the essence of the guidelines, entitled 'WHO guidline on Physical Activity and Sedentary Behaviour'.

National Childhood Immunisation Schedule (NCIS)

(from birth to age 17 years, effective from 1 November 2020)

Vaccine	Birth	2 months	4 months	6 months	12 months	15 months	18 months	2-4 year	5-9 year	10-11 year	12-13 year	13-14 year	15-17 year
Bacillus Calmette-Guérin (BCG)	D1
Hepatitis B (HepB)	D1	D2		D3
Diphtheria, tetanus and acellular pertussis (paediatric) (DTaP)		D1	D2	D3			B1
Tetanus, reduced d d diphtheria and acellular pertussis (Tdap)										B1
Inactivated p d poliovirus (IPV)		D1	D2	D3			B1			B2
Haemophilus influenzae type b (Hib)		D1	D2	D3			B1
Pneumococcal conjugate (PCV10 or PCV13)			D1	D2	B1
Pneumococcal polysaccharide (PPSV23)								One or two doses for children and adolescents age 2-17 years with specific medical condition or indication.
Measles, mumps and rubella (MMR)					D1	D2
Varicella (VAR)					D1	D2
Human papillomavirus (HPV2 or HPV4)											D1 (Females)	D2 (Females)
Influenza (INF)				Annual vaccination or per season for all children age 6 m 6 months to <5 ye 5 years (6-59 months).					Annual vaccination or per season for children and adolescents age 5-17 years with specific m c medical condition o on or indication.

Recommended ages and doses for all children

Recommended for persons with specific medical condition or indication

FOOTNOTES

• D1, D2, D3: Dose 1, dose 2, dose 3
• B1, B2: Booster 1, booster 2
• 10-11, 12-13, 13-14 years: Primary 5, Secondary 1, Secondary 2 (Tdap, IPV, HPV (for females) and MMR (as catch-up) vaccines are provided as part of Health Promotion Board’s school-based vaccination programme)
• HepB: Doses 2 and 3 are recommended to be given as part of the 6-in-1 vaccine at 2 and 6 months, respectively
• MMR: Only the dose 2 is recommended to be given as part of the MMRV vaccine

National Adult Immunisation Schedule (NAIS)

(for age 18 years or older)

Vaccine	18-26 years	27-64 years	≥ 65 years
Influenza (INF)	1 dose annually or per season		1 dose annually or per season
Pneumococcal conjugate (PCV13)	1 dose		1 dose
Pneumococcal polysaccharide (PPSV23)	Pneumococcal polysaccharide (PPSV23)		1 dose
Tetanus, reduced diphtheria and acellular pertussis (Tdap)	1 dose during each pregnancy
Human papillomavirus (HPV2 or HPV4)	3 doses (Females)
Hepatitis B (HepB)	3 doses
Measles, mumps and rubella (MMR)	2 doses
Varicella (VAR)	2 doses

Recommended for adults who meet age requirement

Recommended for adults with specific medical condition or indication

Recommended for adults who have not been previously vaccinated, or lack evidence of past infection or immunity