(pencil scribbles) (birds chirp) (children giggle) - Welcome to "InPACT@Home" where we practice interrupting prolonged sitting with activity.

I'm Heather Lewis, and I'm here for the next eight minutes to bring mindfulness to your day.

Mindfulness means paying attention to one thing right now, and it helps our brains and bodies become stronger, healthier, and happier.

Let's get started.

This movement will energize you after sitting for a long time.

When we sit for a long time, energy gets stuck in our bodies and we need to move it through.

Now as always, we start by coming to our now with our chime.

Remember to listen for as long as it lasts.

And then when you can't hear it anymore, put your hand to your heart.

(chime dings) (calm music) Excellent.

Now we'll begin.

So I've been working and sitting for a long time.

I'm still in my work clothes.

So I wanna get a little comfortable.

I'm gonna take off my boots here and get ready to work some energy, some stuck energy through my body.

All right, we're gonna start with our legs about hip width apart.

And we wanna pay attention to how the bottoms of our feet feel on the ground.

We're steady and sturdy.

This is called grounding.

Once you feel really steady, we're gonna start bouncing.

There are called leg bounces.

We're just working the energy, getting the blood flowing in the legs and throughout the body.

You might notice your heart starting to beat faster.

A few more leg bounces.

All right, now we're gonna switch gears to arm circles.

Small at first.

We're gonna work our arms to get some energy flowing through our arms.

Good, great job.

All right, let's make them bigger.

Bigger arm circles.

Yeah.

Good job.

Now let's reverse.

Go the other way with our big arm circles.

Really move that energy through your body.

You're breathing.

Your heart's starting to beat faster.

All of those are good things.

All right, and rainbow arms.

Make a rainbow, which is like an arc over your head.

And we're gonna tilt to one side.

Really get a stretch in our side body.

Back to center, and we'll tilt over to the other side.

Stretch out that other side, Now, we're gonna use our hand and pull on our wrist and get an even deeper stretch.

Pull.

Feel that opening in your side body.

Good.

And shake it out a little bit.

Can you feel the burning in your arms?

I can.

And take a hold of your other wrist.

Other side, pull.

Really feel that stretch.

Shake it out, awesome.

Okay, more shaking.

Let's move in energy through, Get our blood pumping.

Okay, let's move to our legs.

We're gonna start with one leg.

It doesn't matter which leg.

We're just gonna shake it.

Shake, shake, shake, shake, shake.

Really get in there and shake it.

Get that blood moving, And switch, other leg.

Great job.

Can you feel it shaking and pumping the blood in your leg muscles?

Awesome, okay.

Now this is the most fun.

The full body shake.

Get crazy with it.

We're getting out our energy.

We're moving.

Yeah, just shake all around.

You can twist.

You can turn.

Get your body going.

Shake, shake, shake, shake, shake.

Up, up, up, up, down, down, down.

Shake, shake, shake, shake, shake, shake, shake, shake.

Yeah, love it.

All right, now, let's have some stillness.

I want you to feel what's happening inside your body right now.

I feel tingles inside my body.

That is my muscles working, my blood pumping.

My breath is going fast.

Let's take a few calming breaths to bring our heart rate back down a little bit.

Ready?

Were going to fill our lungs like we're a balloon.

(inhales) And blow out.

(exhales) One more.

(inhales) And blow out.

(exhales) Ooh, my heart was really beating fast.

All right, let's go back through, just really quick, a few of our moves to really get our body moving again.

Let's start with our leg bounces.

We're gonna do them pretty short this time.

Leg bounces and our arm circles, small.

Yeah.

Let's reverse it.

Yeah, keep breathing.

Remember to breathe through this work, through this energy movement.

And our big arms circles.

Yes.

Really work those arms through.

Reverse, other way going forward.

Rainbow arms to one side and the other side, stretch.

Let's pull with our wrist.

Pull, pull, pull.

Shake it out, pull, pull, pull, Shake it out.

All right, remember our leg shakes?

Really shake those legs and ankles and feet.

Other leg.

Shake, shake, shake, shake, shake, shake, shake those ankle and feet.

Let's do some twists.

I don't think we did this the first time, but it feels like my body wants to do that, so let's do that.

Twist, twist, twist.

Oh, I love it.

All right, remember the full body crazy shake?

One more time.

Ah!

Get that energy going.

Get it out, get it up.

Shake, shake, shake, shake, shake, shake, shake, shake shake.

Turn around.

Up, down, up, down.

Shake, shake, shake, shake, shake.

(exhales) Feel, be mindful.

What's happening inside your body?

Mine's kind of buzzing.

Is yours buzzing?

My heart's beating fast.

Let's take a few breaths to get our heart rate down.

Ready?

Remember, we blow up like a balloon.

(inhales) (Heather exhales) One more.

(inhales) (Heather exhales) All right, you did it.

You got your energy going.

Great job.

I hope you enjoyed today's mindfulness activity.

"InPACT@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.

(pencil scribbles) (birds chirp) (children giggle) - [Announcer] Support for this program is provided by the Michigan Public Health Institute and the Michigan Department of Health and Human Services.

(gentle piano music)