Welcome to InPACT@Home, where we practice interrupting prolonged sitting with activity.

I'm Michelle Van Duyn 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 that 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 playing a fit dice game.

You need four dice and a piece of paper.

My piece of paper's already on the ground.

On your piece of paper, write the numbers two through 12.

Each number needs a different exercise that you're going to do.

So if I rolled my two dice and I get a six, I need to have an exercise that I'm going to do.

Behind that exercise, write down another number, one through four.

That's gonna determine how may dice you roll, in order to figure out how many times you're going to do the exercise.

It sounds complicated, but trust me, it's a lot of fun.

Let's play.

So I'm gonna roll two dice.

And I got a one and a three.

One plus three is four.

My paper says that means curl ups and I need to roll three dice.

So I'm gonna roll another one and four plus two is six.

So on the ground we go, for six curl ups.

One.

Two.

Three.

Four.

Use your abs to tighten.

Five.

And last one.

Six.

One down.

Roll two more dice, figure out what we're gonna do next.

And 11, six and a five, which equals 11.

That is a donkey kick.

My favorite.

Right, we're gonna roll two more dice and we're going to do seven of them.

For these I'm gonna tuck in my shirt.

You're gonna get down into a high plank and you're gonna jump up with both feet.

Kick your butt.

So jump one.

Two.

Three.

Four.

Five.

Six.

And seven.

Great job.

Roll our dice and see what's next.

I got a five and a three, which is eight.

Which is arm circles.

A nice, easy one.

So I'm gonna add to my eight.

A three, which is 11 and 11 plus six is 17.

So arm circles.

Arms gonna go.

Arms like this.

One.

Two.

Three.

Four.

Five.

Six.

Seven.

Eight.

Nine.

10.

I'm gonna switch directions.

11.

12.

13.

14.

15.

16.

17.

I feel nice and loose now.

Rolling the dice.

We got a two and a one, which is three.

Some squat jabs.

And we have to roll one more dice.

So three plus two is five.

So, just wide your feet apart.

Point your toes out.

Spot down.

We're going to punch straight in front of you.

So one, Two, three, four, five.

All right.

Let's carry on.

I hope you're having fun at home.

Roll your dice.

I got a five and a one, which is six.

Diagonal hopping.

I'm going to roll one more dice.

So six plus three is nine.

So a diagonal hopping is this.

It's like a V. So you're gonna jump back and jump forward.

That's one.

Two.

Three.

Four.

Five.

Six.

Seven.

Eight.

And nine.

Awesome.

Let's roll two more dice.

Six again.

Diagonal hops.

We'll add another dice to it.

Hopefully you like those diagonal hops.

'Cause we're gonna do seven of them.

Move the dice out of the way.

Same thing.

One.

Two.

Three.

Four.

Five.

Six.

And seven.

All right.

Will we get another six?

No, we did.

Six plus two though.

So we're at eight.

Which are those arms circles.

We're gonna do eight plus three.

So 11 arm circles.

Turn to five and six.

So five backwards.

One.

Two.

Three.

Four.

Five.

Six.

We'll do some forward.

Five.

Four.

Three.

Two.

And one.

All right.

Rolling the dice again.

Let's see if we can get a new exercise.

Two plus three is five.

Which is a scissors jump.

And we're gonna roll two more dice to figure out what we're gonna do.

So five plus six is 11, plus three is 14.

So scissors jump.

One foot in front.

One foot in the back.

You jump, then you switch which foot goes in front.

We're gonna do 11.

One.

Two.

Three.

Four.

Five.

Six.

Seven.

Eight.

Nine.

10.

And 11.

Doing great.

We'll do one more and we'll take a quick water break.

So we have a four.

Which are curl ups again.

And we're gonna roll one more dice.

So four plus one is five.

That's a nice, easy one.

Okay.

Ready?

On the ground.

Come back up.

One.

Two.

Three.

Four.

And five.

Take the quickest water break that you can.

We only have a couple minutes left.

But take a quick drink, real quick.

All right.

Let's get back at it.

Gonna roll two dice.

And we got a two.

There's a new one.

That is a banded degage.

And we're gonna roll two more dice.

We're gonna do nine of them.

I got a six and a three.

So what the banded degage is, is a dance term.

Were gonna balance on one leg.

You're gonna go straight out the side into the back.

That's one, switch sides.

Out to the back.

There's two.

Front, side, back is three.

Front, out, back is four.

We have four more, I think?

If I'm counting right.

Five.

Six.

Keep your legs straight.

Seven.

And try to keep your balance.

And eight.

I think we have time for maybe one more, depending on what it is.

Roll my dice.

I get a two and a three, which is a five.

Which is our scissors jump.

We're gonna roll two more dice.

So five plus six is 11.

Oh man.

12.

So one foot in front, one foot in the back.

12.

One.

Two.

Three.

Four.

Five.

Six.

Seven.

Eight.

Nine.

10.

11.

And 12.

Whew, take a deep breath.

You guys did great.

I hope you enjoy today's movement break.

InPACT@Home is a chance to apply the skills that you may have learned in your PE class to improve your health.

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

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

We will see you again during our next workout.

- [Narrator] Support for this program is provided by the Michigan Public Health Institute and the Michigan Department of Health and Human Services.

(piano music)