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Tips to help your family sit less and move more

We’ve got a whole library of practical tips to help you and your family get moving! Keep it fun by trying out some of our challenges, too.


  • If it's raining outside, move the fun indoors with a dance competition, play games with balloons or soft balls, or head to your local indoor swimming pool.

  • Kids aged five and over should limit watching TV or playing electronic games for entertainment to no more than two hours per day.

  • Physical activity doesn't always need to be organised sport, or going to the gym - it can be as simple as finding fun ways to move your body.

  • Even if you are physically active, you will still benefit from limiting the amount of time you spend sitting or lying down. If you're travelling, stop at a park or rest areas so you can get out and move, or if your kids are in a stroller encourage them to walk for some of the journey.

  • Set your phone or computer alarm to remind the family to stand up and get moving every 30 minutes when you're at home. You could all march on the spot together or even go for a short walk around the house or the block.