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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 your little ones moving to music or try action songs like 'Head-Shoulders-Knees and Toes'.

  • 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.)

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

  • Even if you are physically active, you will still benefit from limiting the amount of time you spend sitting or lying down. If you're travelling, stop at a park or rest areas so you can get out and move, or if your kids are in a stroller encourage them to walk for some of the journey.

  • 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.