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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.

  • Playing with balloons can be fun and active for all ages. Join the kids in a game of punching, kicking or throwing balloons and keeping them off the ground for as long as they can.

  • Break up long periods of sitting as often as possible by taking regular breaks and walking somewhere - break it up into three 10 minute walks during your day!

  • Build a small garden together as a family - the kids can have fun and learn as they decide which plants to grow in the garden they helped to build.

  • Try mixing things up each week to help work different muscle groups and improve your kids' posture, mobility and balance. Why not watch a clip on YouTube of stretching and do bursts of activity during a TV ad break - the kids can get involved too.