- Welcome to Inpact at Home where we practice interrupting prolonged sitting with activity.

I'm Scott Przystas, 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 moving activity, we're going to be using a jump rope.

I've used a plastic bag that I've tied together for mine but you can use a jump rope if you have one at home.

We're going to get warmed up by doing some heel raises.

We're going to turn to the side.

We're going to go up to our tip toes and raise our heels.

We'll go 30 seconds.

Go as slow as you can to start.

Stretching out those calf muscles.

As soon as your heel touches the ground, it goes right back up and speed it up a little quicker.

Excellent.

Five, four, three, two, one.

All right, we'll get our quad stretched out here.

We're going to grab our right quad and put our left hand up in the air.

We're going to reach forward and back up.

And then we'll switch.

Bending at your waist, working on our balance, while stretching our quads at the same time.

Five, four, three, two, and one.

Good.

Go ahead and grab your jump rope.

Some of these we're going to do with a rope in our hands.

Some of it we'll do with the rope on the ground.

And some of them we'll do it with our air rope, so you can follow along as best you can.

Each one's going to be about 30 seconds, so do your best.

The first one is our basic jump rope going forward.

We're going to jump on two feet and land on two feet.

Ready?

Here we go.

Again, if you don't have a rope, you can use your air jump, jumping on two feet, landing on two feet, four, three, two, one.

Excellent.

We're going to start number two with the rope in front of us.

This is the basic backwards jump.

You ready?

And here we go.

Excellent.

You can't really see it when you jump, you just kind of got to feel for it.

Do your best.

Good.

Five, four, three, two, one.

Our next one, we're going to hop on one foot.

I'm going to put my rope on the ground and I'm gonna use my air rope for this one.

Ready?

And here we go.

Get the rhythm down.

We're jumping on the ball of our foot.

As soon as our foot touches the ground it goes right back up.

Good, let's go ahead and switch feet.

Awesome.

Very good.

Five, four, three, two, one.

Very good.

Let's go and pick up our rope for the next one, it's called the jogger.

We're going to jog in place with our rope.

You ready?

Here we go.

Awesome, awesome.

Keep it up.

If you're using your air rope, that's fine.

Three, two, one.

Good.

We're going to put the rope on the ground for this next one.

This is called this skier.

We're going to go side to side over our rope.

Ready?

Here we go.

Of course, when you feel comfortable, you can pick your rope up and try jumping it while doing the skier.

You can go a little faster.

Excellent.

Five, four, three, two, one.

Next we have is the bell.

The bell goes front to back, so our feet are going together again.

Only we're going to go front to back.

I'm going to have my rope on the ground.

Ready?

Here we go.

Feet together.

You can go at your own pace.

We're a few minutes in.

You're doing awesome.

Keep breathing.

You're going to get through this and finish it and feel great.

Five, four, three, two, one.

Very good.

Next we have is a single side swing.

So I'm gonna pick up my rope.

And this one you don't jump with, you're just going to throw it to the side of your body.

So, more of a rhythm.

We're gonna go side, side.

Very good.

Right next to your feet so your feet are together.

Five, four, three, two, one.

Good.

I'm going to put my rope back on the ground.

This is called a front straddle.

So I'll put one foot in front, one behind, and we're gonna jump and switch.

Ready, set.

Here we go.

You're doing awesome, keep it up.

Five, four, three, two, one.

Awesome.

Two to go, two to go.

Next one is a side straddle.

We're going to go our feet apart and together.

Kind of like a jumping jack.

You can do it with the rope or without.

We're gonna try it without the rope with our air jump.

Okay.

Our air rope, side to side.

Here we go.

Very good.

Five, four, three, two, one.

All right, last one.

This is going to be a fun one.

We're going to get our feet moving as fast as we can.

If you have a rope, get your rope going as quick as you can.

I'm going to use my air rope and get my feet going as quick as I can.

Ready, set.

Here we go.

You got it, you got it.

Last one.

Go!

Go!

Go!

Five, four, three, two, one.

And you're done.

Awesome job.

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.

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