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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.


  • 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.

  • If your child is in a stroller encourage them to walk for some of the journey.

  • 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.

  • 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.)

  • You and your little ones can have great fun playing with simple household items like boxes, pots, pans and hoops to encourage reaching, stretching, crawling and moving. Put your stray plastic lids or containers into a bottom drawer for them to play with!