(birds chirping) (kid laughing) - Welcome to InPACT@Home where we practice interrupting prolonged sitting with activity.

I'm Jess Buckley, 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 activity, we'll be doing a movement flow, and at the very end, we're gonna need a tennis ball or any object that bounces.

So if you have one, go grab it now.

The first movement we're gonna do is a bear crawl, and we're gonna have straight arms and straight legs.

So legs are gonna be straight, walking those hands out in front, and then we're gonna move opposite arm, opposite leg, just like that.

All right, so bear crawl, here we go.

Straight legs, walk those hands out.

And then we're gonna keep our legs and arms as straight as possible.

Move opposite hand, opposite leg at the same time.

And we can turn to the side.

We can go backwards, we can keep going forward.

As long as we have one leg moving and then the other.

Just like that.

Next one is frogger.

We're still gonna be moving, but now we're gonna start in a deep squat position.

So all the way down, notice how my feet are flat.

Walk those hands out in front, and then we're gonna hop up to meet them.

So frogger, here we go.

Start in that deep squat, legs are wide, feet are flat.

Walk those hands up, hop to meet them.

We can step if you need to, one foot and then the other, even here, we can go backwards, plant your hands, step it back or jump, whatever you need.

Coming forward, we can rotate a little bit, trying to move forward and backward as much as we can.

Great work.

Okay, we're actually gonna stay in the bottom of our squat, just like this.

So my toes are turned out a little bit, but my whole foot's flat on the ground.

We're gonna take our right hand, push it on the inside of our left knee and just push it out a little bit, just like that.

And you can actually go left hand as well, but just the left side is moving, right side is staying still.

And then we're gonna bounce over to the other side.

You can go same side hand, just like that.

Or we can go left-hand, but now just our right side is moving.

And you can move a little faster if you want, really, loosening up your hips from sitting down all day and then we're gonna go both hands.

And at the same time, let your knees come in and then push them out.

Just like that.

So now we're doing right and left, hips are moving instead of just one side.

Great job.

Now, if you need to stand up, shake it out, go ahead.

Left hand's gonna come to your right ankle, just like that, right arm's gonna tap your left foot and then you're gonna open up, reach for the ceiling.

Come back down, tap, open up, reach for the ceiling.

We're gonna do three more on this side.

Last two, and last one.

And then we're gonna switch.

Right hand comes so that your left ankle, left hand taps the outside of your right ankle, open up, reach.

Come back down, three more.

Last two.

And last one.

Awesome job, stand up, shake out those legs.

We're gonna do a squat again, but this time a little different.

I want you to come up on the balls of your feet, and that's when the balance is kinda tricky.

So if you need to drop your heels, that's totally fine.

Come up on the balls of your feet.

Reach those arms out in front, and then squat as low as you can without letting your heels come down and touch the ground.

So we're gonna keep those heels up, reach all the way down, stand back up, just like that.

So I'm pushing super hard to the balls of my feet, pushing super hard to come back up.

And if you lose your balance, it's totally fine.

So heels up, squat, come back up, just like that.

A couple more.

We'll do three, two, and last one.

Beautiful.

Now, do another squat, this time, feet super close together, touching each other.

Same thing, as low as you can, reach those arms out in front, come all the way down, stand back up.

Keep your feet together, try and keep your whole foot flat on the ground.

Beautiful job.

All right, couple more of those.

We'll do three more.

Three, two, and last one.

Awesome.

Okay, now we're gonna pick it up, kind of combining that what we just did, squatting on the balls of our feet and frogger that we did in the beginning.

So we're gonna start at the same way we did at the frogger all the way down, hands out in front, but I'm gonna rock to the balls of my feet this time.

Plant at my hands, jump back, but I'm not gonna let my heels touch.

And if you want, you can stand all the way up, come all the way back down, plant your hands, hop back.

Don't let your heels touch, come all the way up, all the way back down.

Or you can just hop, land, find that balance, just like that.

And if you wanna move, go forward, we can go forward.

Still trying to keep your heels up as much as you can, plant your hands, hop forward.

Do a couple more backwards again if you want, you can stand all the way up or you can just stay down, one more.

Awesome.

Go ahead, stand it up, shake it out, okay.

We are gonna finish with a little game.

I'm gonna grab my tennis ball.

Go ahead, grab yours.

We're gonna find that deep squat hold that we did at the beginning, all the way down.

So feet flat, toes turned out, tennis ball.

We're gonna see how many times we can bounce it for the next minute or so.

Trying to keep it in front of us.

Just like that.

Oh, don't let it get too far away.

Maybe we'll go left-hand.

And you won't even notice that we've been holding a squat this whole time.

All right, we're done.

Great job, everyone.

I hope you enjoyed today's movement break.

InPACT@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 and we will see you again during our next workout.

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

(upbeat music)