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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.


  • There are some activities like reading, doing school work and travelling that need to be done while you are sitting. But there can still be opportunities to move more and sit less. A fun way to get active while reading with the family is to read a book out loud and act out parts of the story. If a character is running, the family can run too. Are characters in the story dancing? Dance along, too!

  • Try mixing things up each week to help work different muscle groups and improve your kids' posture, mobility and balance. Why not watch a clip on YouTube of stretching and do bursts of activity during a TV ad break - the kids can get involved too.

  • Join up with another family at the park and form teams to play a game of cricket or soccer.

  • Try to limit how much time you and your family spend sitting down during the day. Get moving and play a fun game instead - plenty of ideas can be found in our Resources.

  • We know it can be hard to do 60 minutes of activity a day - so start with 10 minutes once or twice a day and build your way up.