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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.


  • 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.

  • Challenge your family this week to do a 30 minute walk. Once you are comfortable with this, move to a brisk walk and if you are physically able to, progress to a jog. It does not have to be for a long time or distance, just take small steps to get started.

  • 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

  • Collect a bag of leaves (remembering to jump around in them) then take the leaves home, glue them to strips of cardboard, and staple to make a beautiful crown.

  • Instead of watching TV or being online, take the dog for a walk or head outside and play for 15 minutes during the time you would usually spend being inactive.