(marker scribbling) (birds chirping) (child giggles) - 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 to 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.

This movement activity is a fitness memory game with cards.

You'll need 12 cards, all mixed up.

Six matching colors and numbers.

For example, two red sixes.

So go ahead and get them laid out.

If you don't have them, that's okay.

You'll play with me.

If you get a match, you do that many reps of the color.

So if we have our two red sixes, we would do six air squats for red.

And if your card was black then you would do sit-ups.

If you miss you get like a two and a six, then you would do five jumping jacks.

So let's go over all of our movements and then we'll play.

So first one is going to be sit ups.

So go ahead, have a seat.

Have your legs bent and your feet nice and comfy.

And we're just gonna go to where we get the shoulder blades off the ground.

That's fine, that little crunch.

If you can go all the way up, go all the way up.

Make sure you're not yanking on your neck though, and hurting your neck by bringing your chin down to your chest.

So hold your chin up while you do your sit ups.

All right, for the next one, we're gonna do an air squat.

For your air squats, we wanna have our feet in line with our hips.

So underneath you, nice and tall.

If you're not sure where that is, stand tall with your hands at your side, put your hands just in front of you.

Look down and try to get where the laces part of your shoes would be underneath your fingertips.

This is now your shoulder width apart.

It, everything is all lined up.

We never ever, ever want our knees to go in.

They should always go straight or out a little.

If your toes are forward your knees should follow your toes.

If that's not very comfortable, turn your toes out a little bit.

It'll be a little bit more comfortable and have your knees go out when we do our squat.

Ideally, we want our bum to get to our knee or below.

All right, that's fine.

If you can't make it that far, just get as far as you can go.

Couple other things to watch out for is we wanna make sure that we do not pop up on our toes.

We wanna stay nice and heavy in our heels.

Also, we don't want to become an ostrich and have our head go below our bum.

So, no popping up, no being an ostrich.

Back and shoulders nice and tall squat down and up.

Hands could be wherever you would like them to be, your choice.

Next, our jumping jacks.

We make a big star, everything back together.

(jumping) I think you are ready.

So here we go, friends.

All right, I'm gonna start with my quarters.

I have a black six and a black six.

Whew, that was a lucky draw.

This means I need to do six sit-ups.

So go ahead, lay back.

Here we go.

One, two, three, four, five, and six.

All right, I'm gonna try my other quarters.

A three and a three, but one is black and one is red.

That does not count.

I flip them back over, and I now have five jumping jacks.

Here we go friends.

One, two, three, four, and five.

Okay, let's try my bottom row.

Oh, a black three and my black three.

So I have three sit-ups.

Hop on down, get comfy.

And go.

One, two, three.

Nice job.

Let's see, we didn't do this one yet.

A black four, let's pick over here and a red four.

Those don't match.

We have five jumping jacks.

Ready?

Here we go.

One, two, three, four, five.

All right.

Let's try some middle cards.

(upbeat music) A red six, and a red four.

Those do not match.

Flip them back over.

Five more jumping jacks.

One, two, three, four, five.

Okay.

We know what this one was.

It was the red four.

Now we have to think.

Think this one is the other red four.

we found it friends.

Okay, so now we have four air squats.

So get ready.

Find your air squat position and go.

One, two, three, and four.

Okay.

Back to our cards.

A red three.

Friends which one was it?

Was it this one ?

Or was it this one?

It was that one.

A red three.

So three air squats.

Get ready.

One, two, three.

Nice job friends, we are doing good.

Okay.

A black four.

Which one was our black four?

Was it this one?

Oh no, that was our red six.

We were not right.

Five jumping jacks, friends.

Here we go.

One, two, three, four, five.

I bet you we find some matches this time.

Flip it over, a black four and a black four.

That means four sit-ups.

Go ahead.

Get comfy.

Get ready, and here we go.

One, two, three, four.

All right, our last one friends, red six and red six.

That means six air squats.

Find our nice squat stance ready and go.

One, two, three, four, five, and six.

Nice job fitness friends.

This is one that you can do at home.

If you have a whole deck of cards, you can do all the matches, put them together, shuffle them up and do a really big version of this.

You can take turns with friends and family, where you try to make a match, do your fitness, and then they try to make a match and do the fitness and see who wins by having the most matches.

It's all up to you.

You can change any of the movements and do whatever you want to do for your fitness to make it more fun for you.

Thank you, fitness friends.

I hope you enjoyed my memory card game.

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.

(marker scribbling) (birds chirping) (child giggles) - [Voiceover] Support for this program is provided by the Michigan Public Health Institute and the Michigan Department of Health and Human Services.

(logo signing out)