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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.


  • Break up long periods of sitting as often as possible by taking regular breaks and walking somewhere - break it up into three 10 minute walks during your day!

  • Encourage your kids to create, imagine and choose their own play. They'll be learning creative play and independence (e.g. climbing a tree or building a cubby house out of chairs under sheets).

  • Try using our Habit tracker to keep a track of how often your kids spend seated. You might be surprised how quickly the time spent commuting, at work or school or watching the television can add up.

  • Get the kids involved in the garden. They can help with tasks like digging holes for plants, carrying watering cans or raking leaves into piles.

  • Don't forget, shovelling or carrying heavy loads makes you huff and puff which counts as vigorous activity.