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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.

  • Try using our Habit tracker to keep a track of how often your kids spend seated. You might be surprised how quickly the time spent commuting, at work or school or watching the television can add up.

  • Next time, instead of rewarding the kids with TV, computer or electronic games, why not reward them with balls, kites, skipping ropes or something that gets them active?

  • 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.)

  • By incorporating physical activity into your family's daily life, you are on your way to a healthier weight, more energy and a better night's sleep.