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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!

  • Regular physical activity helps to reduce your chances of catching a cold or flu.

  • By incorporating physical activity into your family's daily life, you are on your way to a healthier weight, more energy and a better night's sleep.

  • 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.)

  • Try mixing things up - go bike riding, play touch footy at one of your local ovals, go swimming at a public pool or go for a brisk walk (or even a light jog and see if your kids can keep up).