(soft music) (birds chirping) (child giggles) - 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.

Today's practice is going to help us get stronger in our bodies and in our minds.

We will practice going from moving to stillness again and again.

As always, we start with mindfulness to bring us to the here and now.

Listen for the chime for as long as it lasts.

Put your hand on your heart when you can't hear it anymore.

(chime) Okay.

We're gonna start right out getting our bodies moving and our blood pumping.

We're gonna march in place.

So everybody up, marching in place.

Really get your knees up if you can, as high as you can.

When you hear the chime, you're going to freeze.

Get ready for it.

(chime) Freeze.

Be still.

Feel how your feet are solid on the ground.

Can you feel the bottoms of your feet on the ground?

Can you feel that your muscles are still now?

Okay.

Next, we're gonna jog in place.

Are you ready?

Get your jogging feet ready.

Here we go.

Really get your knees up there.

Maybe try to kick your bottom with your heels.

Really get your legs working and your blood pumping.

Running, pumping your arms.

Remember when you hear the chime, you're gonna freeze.

(chime) Notice in your body, is your heart beating faster?

Are you breathing faster?

Mine sure is.

Are your leg muscles feeling warm?

They've been working.

Just notice, what do you feel in your body?

Let's take a deep breath.

My heart's going really fast.

Deep breath in, (inhales loudly) and out (exhales loudly).

Okay, ready for our next movement?

It's a big one, jumping jacks.

Ready?

Here we go.

Out and in.

Out, in.

Good job.

Keep it going.

Our blood's pumping now, isn't it?

Mine too.

My heart's beating fast.

Remember, when you hear the chime, you're gonna freeze right away.

(chime) Freeze.

(exhales) Close your eyes if it feels comfy.

How does your body feel now?

Are you out of breath?

Ooh, I am.

I feel a little tingly in my legs.

They've been working really hard.

Do you feel any tingles in your legs?

All right, we're ready for our next movement.

We're going to do squats.

And now squats, I'm gonna turn to the side.

Squats are like sitting back in a chair.

So we're going to put our arms up and sit back like we're sitting in a chair and then we're gonna come back up.

You ready?

Really gonna work the legs now.

Here we go.

Squat and up.

Good job.

Squat and up.

Squat and up.

Keep going.

Sit way back.

Try to get lower.

Get your bottom lower and lower.

Lower.

Remember when you hear the chime, you're going to freeze.

(chime) Freeze.

Okay.

Notice what's happening in your body right now.

My legs are burning.

They were working hard.

How about yours?

My heart's beating fast.

My breath is going fast.

Let's take a deep breath.

Slow our heart rate just a little bit.

Balloon breath.

(inhales loudly) (exhales) Great job.

Now that we've slowed our breathing with a breath, we're ready for our movement.

We're going to do a wall sit.

So I want you to look around your room that you're in and find a wall that's empty and we're gonna walk over to it.

I'm gonna move my couch just a little bit, so I can get to my wall.

Did you find a wall?

Yes.

Okay, good.

So now, we're going to stand right up against that wall.

Your bottom should be touching the wall.

Your head should be touching the wall.

Your shoulders should be touching the wall and you're standing tall.

Now we're gonna slide down.

Oh, I need to move my couch a little bit more.

We're gonna slide down until we're sitting, then we're gonna hold it.

We're gonna hold it for a long time.

We're gonna really work these leg muscles.

Notice, what are you feeling?

Are your legs tired?

Are they burning?

Mine sure are.

Do you wanna come up?

So do I.

And let's stand up.

(exhales) All right, let's notice.

How does your body feel?

Are your legs tired from working so hard today in this practice?

Are they warm?

I bet they are.

Boys and girls, you did a great job of moving and getting still and noticing.

Let's end our time together with a couple of breaths.

We'll do balloon breath again.

Breathe in, (inhales loudly) and out (exhales loudly).

And in (inhales loudly), and out (exhales loudly).

One more in, (inhales loudly) and out (exhales).

Great job working out today.

I hope you enjoyed today's mindfulness activity.

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

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

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

We will see you again during our next workout.

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

(soft music)