- Welcome to "Inpact at home", where we practice interrupting prolonged sitting with activity.

I'm Scott Pryzystas.

And I'm here to help get you 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 working on the mobility of our hips and glutes to be great movers.

We're gonna get warmed up doing some different kinds of leg swing.

So find a stable surface and we're going to start with our right leg, kicking it, right parallel with your surface.

(upbeat music) And go a little bit higher as you get more blood flow.

(upbeat music) Five, four, three, two, one.

We're gonna switch legs, again your other leg is gonna go parallel to your surface.

Ready?

And here we go.

(upbeat music) It's also a good balancing activity, working on our balance.

Try to keep your legs straight when you're doing this, just getting your hips and glutes loosened up.

(upbeat music) Five, four, three, two, one.

Now our next one, we're gonna face our surface and we're gonna be like a windshield wiper going side to side with our leg.

Start with our right leg, (upbeat music) going in front of our body and then out to the side.

(upbeat music) Good.

(upbeat music) Four, three, two, one.

Good.

We're gonna switch to the other leg now.

Same thing, like a windshield wiper in front of and crossing your body.

(upbeat music) Good.

Four, three, two, one.

All right.

Now make sure you have some space, we're gonna go onto our hands and our knees for some exercises here.

The first one is called a donkey kick.

We're gonna have our hands on our knees on the ground and we're just gonna kick our leg straight back, okay.

We'll switch about 15 seconds in.

Ready?

And here we go.

(upbeat music) Bringing that knee forward and then kicking it right back behind you.

Good.

Three, two, one.

We're gonna switch to the other leg.

Here we go.

(upbeat music) And bringing that knee forward.

As far as you can and kicking it, extending it back behind you.

Good.

Five, four, three, two, one.

Good.

Our next one is called a donkey whip.

And this time we're gonna keep our legs straight and we're gonna whip it out to the side and then back to center.

Ready?

Your right leg.

Here we go.

(upbeat music) Very good.

Five, four, three, two, one.

Good.

We're gonna switch to the other leg now and keeping it straight.

Here we go.

(upbeat music) Very Good.

Awesome.

Awesome.

Keep that leg straight.

Three, two, one.

Very good, back to all fours.

We're gonna do a fire hydrant.

So this time we're gonna just get to lift our knee up and then bending it.

We're gonna twist our knee and pointed out to the side.

Right leg first.

We'll switch at 15 seconds.

Here we go.

(upbeat music) Five, four, three, two, one.

Very good.

We're gonna go to our left leg.

Here we go.

(upbeat music) If your knees are getting sore, you can move to a softer surface, like a carpet or rug.

(upbeat music) Strengthening our hips and glutes.

Three, two, one.

Very good.

All right.

Next we're gonna do some knee circles.

So keeping our knee bent, we're gonna just make a circle with our leg going forward to start.

We'll switch at 15.

Here we go.

Let's make it a big circle.

Pretend like you have a pencil in the end of your knee.

Just drawing a big circle.

Moving forward.

(upbeat music) Five, four, three, two, one.

Let's go to the left leg, making a circle motion with your knee.

(upbeat music) Five, four, three, two, one.

Good.

Now we're gonna go backwards, back to the right leg.

So just in reverse, here we go.

(upbeat music) Very good.

Five, four, three, two, one.

Good.

And to the left, making a big circle backwards.

(upbeat music) Excellent.

Four, three, two, one.

All right.

We're gonna finish today with a couple of yoga poses, a cat and cow.

So when we go to a cat, we're gonna round up our back, when we go to a cow, we're gonna curve our back.

So we're just gonna pull in our belly button and push it out just for 30 seconds with each breath.

So go ahead and breathe in and breathe out.

Go ahead and breathe in and breathe out.

I've got a couple more, breathe in and breathe out.

One more breathing in and out.

Excellent we're finished today.

I hope you enjoy 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'll see you again.

During our next workout.

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