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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.


  • If it's raining outside, move the fun indoors with a dance competition, play games with balloons or soft balls, or head to your local indoor swimming pool.

  • Don't forget, shovelling or carrying heavy loads makes you huff and puff which counts as vigorous activity.

  • There are some activities like reading, doing school work and travelling that need to be done while you are sitting. But there can still be opportunities to move more and sit less. A fun way to get active while reading with the family is to read a book out loud and act out parts of the story. If a character is running, the family can run too. Are characters in the story dancing? Dance along, too!

  • If you're self-conscious about your body, start by being active with a partner or friend - or your whole family. Strength in numbers!

  • 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!