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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.


  • 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?

  • Encourage your kids to grow strong bones and muscles by getting them to skip, hop, run and jump.

  • 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!

  • Next time you and the kids are heading out for a walk, why not see if your neighbour would like to join you?