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Challenge your family to move more

Challenge your family to move more
The challenges below will get your family moving and will help make being physically active a part of everyday life. You can also check out our handy tips for more great ways to get started.


  • Take paper and crayons along on your family walks and the kids can place their paper over any surface they find interesting, then rub the side of their crayon gently over the paper. Voila! A paper rubbing the kids will love.

  • Can you and your family go for a walk around the block before dinner three times this week?

  • Play a game of tug-o-war or hopscotch. Pick up some rope at your local hardware shop or buy some chalk.

  • Try some strengthening exercises you haven't already tried. Here's some ideas to get you started:

    • Lifting weights (if you don't have weights, try using canned food)
    • Working with resistance bands
    • Doing exercises that use your body weight (e.g. push-ups, sit ups, lunges, squats)
    • Heavy gardening such as digging and shoveling
    • Yoga

  • Mix it up by getting the kids to choose an activity each weekend for a month that the whole family can do together. It might be bike riding, a scooter ride or a game of tag in the backyard.