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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.


  • During the ad breaks, mute the sound on the TV and take turns calling out an animal name. Everyone has to move like that animal to a finish line (or the end of the ad break!). Make it more fun by making the animal noise too! You could also use this challenge to break up time spent sitting behind the computer or game device and schedule breaks.

  • Play some classic fun games such as an egg and spoon race, a race with plastic cups of water balanced on everyone’s heads, a three-legged race or even a tug of war.

  • 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

  • Get the family to do three different activities listed in the Resources section by the time your family's Good Habits for Life program is finished.

  • See how long your family can keep a ball or toy or balloon in the air, using your feet to pass it to each other. (You can also use a soccer ball.)