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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.


  • By limiting the time you spend sitting or lying down you can help reduce your risk of some cancers and prevent unhealthy weight gain.

  • Encourage the kids to try walking barefoot on different surfaces - try grass, carpet, concrete or sand.

  • You don't need fancy gadgets or expensive equipment for strength building exercises – the stairs or park bench will do! Try doing exercises that use your body weight like push-ups, squats or lunges.

  • 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.

  • 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!