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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.


  • Getting the benefits of moderate exercise is not about big workouts and exhaustion. Try getting in extra steps throughout the day. Go for a walk around the block at lunchtime, meet other families for a walk around the lake or take the stairs rather than the escalator at the shops.

  • Increase the intensity and length of your physical activity sessions gradually. If you go too hard too fast, you'll just burn yourself out and stop altogether.

  • Try using our Habit Tracker to keep track of how often your kids do strength building exercise.

  • When playing outdoors, you don't need toys or expensive exercise equipment – improvise with household or garden items such as brooms, rakes, empty plastic bottles and so on and set up your own obstacle course. (Just make sure kids have sun protection, such as sunscreen, hats and shade.)

  • Don't rush things! If you or a member of your family are struggling to be active, start with what you can do and build it up over time. Check with your GP or health professional on what's best for you and your family.