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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.


  • Get the kids involved in the garden. They can help with tasks like digging holes for plants, carrying watering cans or raking leaves into piles.

  • 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.)

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

  • Kids aged five and over should limit watching TV or playing electronic games for entertainment to no more than two hours per day.

  • Next time, instead of rewarding the kids with TV, computer or electronic games, why not reward them with balls, kites, skipping ropes or something that gets them active?