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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 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.

  • 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.

  • 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.

  • 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.

  • 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.