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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.


  • 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.

  • 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.

  • Play with the family dog. Kicking or throwing the ball for the dog will keep everyone on the move. After all, if anyone can keep up with the kids, it's your dog!

  • Encourage your kids to create, imagine and choose their own play. They'll be learning creative play and independence (e.g. climbing a tree or building a cubby house out of chairs under sheets).

  • 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.