(pen scribbling) (birds chirping) (child giggling) - Welcome to Inpact At Home where we practice interrupting prolonged sitting with activity.

I'm Mr. Mair along with my daughter here Mattie, and my son William.

And we're 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.

Alright, we're about to do eight minutes of form running and dynamic stretching.

Now form running and dynamic stretching is something you would see if you went really early to a professional sport or a college sport or something to see players warming up and strengthening and stretching their body this way, before a big big game of some sort.

All right, so with this some of them are tricky, and they can be difficult.

So we're gonna ask you like I asked my students in Livonia, Clarenceville to bring your brilliant, original optimistic me.

All right, everybody's brilliant in their own original way, stay optimistic and keep trying your best.

The first couple we're gonna do is just gonna warm up the body.

So, what we're gonna do here William, Mattie, you're gonna let me go then you're gonna...

When I get to the end, it's your turn, and you're gonna loop back around behind me.

So the first one we're gonna do is we're not going to put any pressure on our ankles, but we wanna work on the sides of our feet, restarts a pectoralis major, and then we're gonna work on the insides of our feet.

Go ahead William when I get here, yep, and then Mattie you can go when William gets there.

Okay, call this ankle walks as we stretch our pectoralis major, okay, very good.

The next one we're gonna strengthen and then stretch our gastrocnemius calf muscle here in our arm actions like this.

We go up through, back and rotate down take care of our rotator cuffs.

So tippy toes, we go up through, back, rotate down, up through, back, rotate down.

Go ahead William.

Good.

Mattie when he gets to the end you go ahead.

And I'm gonna go through this one next, walking on my heels, now with my toes pointed up, wait until Mattie gets there.

Go up through, back, rotate down, take care of those rotator cuffs.

stretching them walking on our heels.

Go ahead Mattie.

Good.

Next one, our arms are pumping like crazy, and our knees are high, we're going high knees.

So we're gonna try to get those knees up as high as I go on each step.

And come all the way back, high knees.

High knees.

(chuckles) This next one, it's time to kick some gluteus maximus kicks on tushy.

So as I do this my arms are swinging again, and I'm gonna try to kick my tush every time I take a step.

Not bad, not bad.

So this next one is not your average skip, stand up.

Okay.

When we skip our arms go opposite.

When we do this one, both arms are shooting up high and we're skipping for height and distance.

Getting up as high as we can on each jump.

Good.

Skipping for height and distance.

Not bad.

Alright, so the next one is a lateral movement that means we're moving sideways.

So it's gonna build up some good lateral speed and it's really difficult.

So you really have to focus on this one.

There's a little jingle I have for carioca it's out, in front, out behind, it's carioca time, alright.

Good, just like that.

And then the next time you do it, try to build for speed.

Alright.

So out in front, out behind, it's carioca time, good.

And then stay down here, okay.

Alright, we just did our carioca to the left, now we have to practice it to the other way, so it's out in front, out behind, it's karaoke time.

Good.

Good.

And the next one we're gonna do is the same foot pattern, but instead of those long carioca strides, we're going teeny, tiny, tapioca strides.

So it's out in front, up behind, out front, up behind, out front, up behind, go ahead.

Yeah it's hard that one's really hard.

Good.

We just practice it to our left.

Let's practice it back to our right.

Teeny, tiny, out front, up behind, out front, up behind.

out front, up behind, out front, up behind out front, up behind.

Good.

Nice job.

So this next one is gonna let our heart rate come down a little bit.

We're gonna stretch our quads, our hamstrings, and what we're gonna do it's called long step knee hug.

Take a long step, we can even feel our back of our legs there.

And then swing, knee up, knee hug, long step, knee hug, just like that, go ahead William, knee hug bring it in.

And then we loop around.

Long step, knee hug, long step, knee hug and bring it on back.

Good.

Good.

This next one's really challenging, it's called the frog jump.

So we're gonna make like Kermit the Frog up, get down the snow, just like this.

We're gonna jump off to, we gonna do balance, jump on to and on do balance.

Good.

Make like calm, jump off too.

Land and to balance jump off too, land and to balance.

Great job.

The next one, walking lunges, hands on your hips or your head, we stay, take a step, lunge to the ground, step out, knee to the ground, step out, knee to the ground.

Like that and let's bring it back.

Walking lunges.

Next one takes...

It's takes a lot of skill.

It's called eagles but it's a good one to build some muscles and legs.

So I'm gonna jump off my right leg and then land on my left leg and as I land on my left leg, I grab my ankle with my right hand, All right.

And as I jump, I spread my eagle wings, and then I go vice versa.

So I'm jumping here, landing, eagles.

Just like that.

Good.

Good.

Are those eagles.

Nice job.

Pretty good.

So, those are some basic form running and dynamic stretching exercises you can do maybe between two driveways, out in front and out of your house, anywhere you can find a flat area that's safe to work on these things.

The park very good.

So, work on these you're gonna build some muscular strength, you're gonna build muscular endurance.

You gonna build some foot coordination especially with the carioca and tapioca.

So keep working hard and bring your boom.

If you have a little trouble, it's just a learning experience.

So bring your brilliant original optimistic me and keep trying your best.

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.

(pen scribbling) (bird chirping) (child goggling) - [Narrator] Support for this program is provided by the Michigan Public Health Institute's and the Michigan Department of Health and Human Services.

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