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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.


  • Get your little ones moving to music or try action songs like 'Head-Shoulders-Knees and Toes'.

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

  • 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.

  • 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.

  • Rediscover classic playground games with your kids, like hide-and-seek, follow the leader, stuck in the mud, or tip/tag games.