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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.


  • Even if you are physically active, you will still benefit from limiting the amount of time you spend sitting or lying down. If you're travelling, stop at a park or rest areas so you can get out and move, or if your kids are in a stroller encourage them to walk for some of the journey.

  • Get the kids involved in the garden. They can help with tasks like digging holes for plants, carrying watering cans or raking leaves into piles.

  • 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.)

  • Get your family into some fun activities that strengthen their muscles, like swinging on monkey bars, playing tug-o-war or gymnastics.

  • Try to mix things up - play with a frisbee or skipping rope, or go for a jog while the kids ride their bikes.