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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.


  • Rediscover classic playground games with your kids, like hide-and-seek, follow the leader, stuck in the mud, or tip/tag games.

  • Increase the intensity and length of your physical activity sessions gradually. If you go too hard too fast, you'll just burn yourself out and stop altogether.

  • On long car trips be aware of screen time and switch off for a set time. Play fun games like making words out of other cars' number plates, 'I spy', or you can all sing along to music (making sure to change the rhyming words to make it a funny song).

  • Try to limit how much time you and your family spend sitting down during the day. Get moving and play a fun game instead - plenty of ideas can be found in our Resources.

  • Don't rush things! If you or a member of your family are struggling to be active, start with what you can do and build it up over time. Check with your GP or health professional on what's best for you and your family.