(child laughing) - Welcome, fitness friends, to Inpact at Home, where we practice interrupting prolonged sitting with activity.

I'm Samantha Weins-Wice, and I'm here to help you get moving for the next eight minutes.

You'll be surprised at what these moments of movement can do for you and the rest of your family, so you can stay active and healthy at home.

So go ahead, get up and let's start moving.

For this movement activity, we're going to be doing some cardio drumming.

If you've never done cardio drumming before, it's okay.

Normally there's a big exercise ball and we get some drumsticks, we get into it, and it's loud and it's fun and it's exciting, but you can totally do this at home, even if you don't have the equipment.

So, what could you do in order to do it at home.

For me, I'm going to use some pool noodles, and a chair.

You could use any type of chair that you have at your house.

A couch.

And if you have none of those, you could even use the floor.

Lots of fun stuff.

If you don't have pool noodles, it's okay.

We could maybe borrow some utensils from the kitchen.

So I have some spatulas.

They will work just as fine.

You can take them over on any surface.

Even on the floor.

Just make sure we clean them before we use them.

If you don't have those, it's all right, we can still go to use things like markers and pens.

Make sure the lids are on, the ends are in, and they will make lots of fun noise, and we can use them on all of our different objects, as well.

So we can do drumming anywhere at any time!

All right, let's go over some of our moves, okay?

We have a standing clap, when we're gonna do this.

So make sure we have room all the way around us, so we're not gonna swing and hit anything, we're not gonna bump into any tables and sharp corners, so we stand up and we can clap.

(noodles clapping) So we find our rhythm.

Oh, have you found the rhythm?

Nice job, friends.

One of the next moves that we're gonna do is we're gonna take it to alternating drumming.

(rhythmic drumming) If you don't have a chair to use and you're at home, you're using the floor, that's fine.

Use the floor.

If you have a small object, you're gonna have to sit in a nice, low squat.

That's all right, too.

It's great for your legs!

One of our next ones that we're gonna have is a double floor tap, and then on the chair.

And there's a slight pause.

So tap-tap, tap.

Tap-tap, tap.

(rhythmic drumming) If you don't have a chair, we can still do this with: tap-tap, clap.

(rhythmic drumming) All right, I think you got it.

Then we get into one that's a little bit tricky.

It's single, triple, single.

Single, triple.

(rhythmic drumming) All right, I believe in you.

We'll get that one.

Again, if you don't have the chair, you can do that on the floor.

Single.

(rhythmic drumming) Bum-bum-bum-bum-bum!

Bum-bum-bum-bum-bum!

Nice job, friends.

And then we have this spot where we take a nice, big, wide, deep sumo air squat, and we do this big squat rainbow, and we bring it back down.

Okay, then of course there's some times where you just do some all-out drumming.

And you just drum away as fast and as hard as you can!

It's one of my favorites.

Hopefully it's one of your favorites too.

Again, if you don't have a chair or a ball, just use the floor.

All right, now that we know the moves, let's go ahead and get ready to go.

Ready friends!

Three, two, one, go!

Overhead clap.

(noodles clapping) Woo, let's have some fun with this!

(noodles clapping) Alternating drumming.

(rhythmic drumming) Big movements, come on friends!

Get into it!

(rhythmic drumming) And to the floor.

(rhythmic drumming) Switch it up: single, single, triple.

(rhythmic drumming) Drum it out!

And squat rainbow, reach it up.

Ah, clap it out!

(noodles clapping) You having fun?

I am!

Woo!

(noodles clapping) Back to the chair.

(rhythmic drumming) Drum it out!

All right.

(rhythmic drumming) And pause.

And here we go!

(rhythmic drumming) Fast, and back to beat!

(rhythmic drumming) And reach it up.

Nice job, friends.

Excellent.

So we're gonna go ahead and talk about other places and movements that you can do with drumming.

So we could totally drum and take this in from on the chair, off the chair, to on the chair and over to the other side.

Lots of different movements we could do.

All right, drumming is pretty fun.

You can drum anywhere, you can make up your own.

Let's go ahead and do a little bit of a cool-down now.

So go ahead and put your drumsticks down, stand up, stretch out, let's get ready.

Let's take it with some marching.

Five, six, seven, eight, nine, 10 and stop.

We'll take it into a really, really wide squat.

So we did these during the movement.

This is a sumo squat, a big plie.

So down, reach it up.

And again.

Let's do five of these altogether.

So here's three, four, one more.

And five.

Great job.

We're gonna go ahead and we're gonna reach it on down, let your body just roll down.

If you can't touch the floor, it's okay.

Grab your shins, grab your legs, grab your ankles.

If you can't do that, bend your knees.

It's okay!

And we're just gonna go and we're gonna stretch it out, take in a big, deep breath here.

And let it out.

Another big, deep breath.

Let it out.

One more big, deep breath.

Let it out and roll it back on up.

Ah, nice job!

Thanks, fitness friends.

I hope you enjoyed today's movement break.

Inpact at Home is a chance to apply the skills you may have learned in your PE class to improve your health.

To learn more about the health benefits associated with daily movement, visit inpactathome.umich.edu.

Now, don't forget to fill out your daily log.

We will see you again during our next workout.

Bye, fitness friends!

(child laughing) - [Narrator] Support for this program is provided by: the Michigan Public Health Institute, and the Michigan Department of Health and Human Services.

(piano music)