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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.

  • Get your little ones moving to music or try action songs like 'Head-Shoulders-Knees and Toes'.

  • Family walks are a great way to be active while spending time talking together as a family.

  • Put active family time in your diary. Visit playgrounds, parks, nature reserves, or ovals. Track how much time you are spending being active on our Habit tracker.

  • You don't need fancy gadgets or expensive equipment for strength building exercises – the stairs or park bench will do! Try doing exercises that use your body weight like push-ups, squats or lunges.