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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.


  • Encourage your kids to grow strong bones and muscles by getting them to skip, hop, run and jump.

  • 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.

  • Try not to overload your family with too much physical activity too quickly, or your kids may come to dislike being active. If they enjoy themselves (and see you're having fun too), it's more likely being active will become a natural part of their routine.

  • 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.

  • 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.