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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.


  • Take the stairs instead of the lift or escalator. Or if you're on an escalator, keep walking anyway.

  • 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!

  • 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).

  • Small changes to your routine can mean more opportunities for your family to move more. Park your car in the furthest parking space from the shop's entrance, then walk to the shops.

  • With younger kids, call being active 'play time' and encourage activities that are fun as well as physical such as hop-scotch, skipping, tips/tag or hide-and-go-seek.