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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.


  • With younger kids, call being active 'play time' and encourage activities that are fun as well as physical such as hop-scotch, skipping, tips/tag or hide-and-go-seek.

  • Doing any physical activity is better than none - every little bit counts. So if you're getting active for the first time or just starting out and feel a little nervous, trying new activities together with friends or family will help.

  • Try standing up to read notes when you're at work or you're talking on the phone, and get the kids to move in each ad break of their favourite TV show.

  • 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.)

  • A great way to get the family moving together - especially something that makes you huff and puff a bit - is to play a game of tag together. For more game ideas, check out our downloadable Resources.