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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.

  • If it's raining outside, why not pretend to be the weather? Swirl like the wind, stomp and clap like thunder, or dance a sunny jig to chase the clouds away!

  • Break up long periods of sitting as often as possible by taking regular breaks and walking somewhere - break it up into three 10 minute walks during your day!

  • Your little ones will love opportunities to practice their kicking and catching balls, climbing and balancing with you.

  • 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.)