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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.


  • Like most changes, start small. Try doing ten laps of the backyard jogging or get the skipping rope out. Any activity that gets your heart rate up and huffing and puffing will do you good.

  • Kids aged four or under should limit watching TV or playing electronic games for entertainment to no more than an hour per day.

  • 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.

  • Remember, doing any physical activity is better than none! Try using our Habit tracker to keep a track of how often your family does vigorous physical activity.

  • 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.