(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're going to be doing a movement flow.

And we're gonna start with a locomotion pattern called bear.

So straight legs, straight arms, and we're gonna move opposite hand, opposite foot, just like that.

So from standing, push those hips back, keep your legs straight, walk your arms out.

And we're gonna move opposite hand, opposite foot.

Nice and slow in control.

If you hit the edge of the room, don't come up out of it, just rotate around one hand.

Maybe we move backwards, maybe we move sideways.

Maybe we move forward.

Wherever you need to go to finish, back where you started.

Beautiful.

Next is called quadruped.

So we're gonna start on the ground for this one.

My shoulders are stacked over my elbows over my wrists.

I'm gonna tuck my toes underneath me and then pop my knees up.

Maybe an inch or two off the ground, but super low, but I'm still gonna move the same way that I moved bear.

So opposite hand, opposite foot moves.

Nice and slow, in control, strong through your shoulders.

And once you hit the edge, reverse it.

Moving backwards, just like that.

We can also no surprise, move sideways, still opposite foot, opposite hand until we finish back where we started.

Awesome job.

If you need to shake it out, go ahead, shake out those legs.

We're gonna go back down into quadruped and we're gonna add an element called loaded beast.

So on all fours, shoulders strong, over elbows, over wrist.

Knees are up, push my hips back toward my heels and then push myself forward to quad.

Push your hips back, push forward.

Three more, just like that.

Last two.

And last one, drop those knees if you need to.

Rest your legs, rest your wrist.

We're gonna add onto that now with a little knee drive.

So still in quadruped to start, still going to loaded beast, but now we're gonna pick up a knee, drive it to our elbow, push back to loaded beast.

So loaded beast, knee to elbow.

Sit those hips back.

Knee to elbow, sit those hips back.

Two more each side.

Knee to elbow, keep that knee high.

Last one, each side.

Last one on the left.

Walk your hands back.

Woo, and in that deep squat, if you need to stand up, shake it out, no big deal.

We're gonna add onto that.

Loaded beast to lateral kick through.

So we're gonna kick our legs through from side to side.

So, how do we get there?

On all fours, shoulders over elbows, over wrist.

Tuck your toes, pop your knees up.

We're gonna bring up one hand, we're gonna bring up one foot.

Spin through, sit your butt down, just like that.

Finish back where we started, load that beast.

Push forward to the side, just like that.

So you can sit all the way down.

If you need to, push back up.

Quadruped, loaded beast, rotate to the side, finish back where we started.

Drop your knees, shake it out.

We are gonna go back, edge of the room.

Third pattern that we're doing today called frogger, you can probably imagine what it looks like.

We're gonna start in a deep squat.

So feet are flat, toes turned out.

You're gonna reach your hands out in front, hop up to meet them, just like that.

Reach those hands, hop out in front, jump to meet them.

And we can reverse this.

Plant those hands, push it back.

Just like that.

All the way back where we started.

Fourth pattern of the day called a duck walk.

What do you look like?

You look like a duck when you're doing it.

So we're gonna bring one foot underneath us, one foot out in front.

Reach those hands out in front.

We're gonna rotate to one foot, swing our back knee out and around just like a duck.

Beautiful job.

Now, to be honest, I don't really wanna try this one going backwards.

So you're gonna spin around, go forward again, rotate.

Kick that knee out and around.

Finish where you started.

Awesome job, stand it up.

Shake it out.

Last movement pattern called ape.

We're gonna combine it with a little bit of frogger.

So sitting all the way down in frogger, typically we'd start flat feet.

You're gonna rock to the balls of your feet.

Reach those arms out in front, rock back, reach out in front of you, hop forward.

Open up balls of your feet, reach back.

Plant your hands, hop forward.

One more, open up, sit back, reach, hop forward, stand up, shake it out.

Okay, we're gonna finish with a game.

This one, let's start on our butts.

Hands behind us, feet out in front.

We're gonna keep either our hands still or our feet still, but not both at the same time.

So feet are gonna stay still.

I'm gonna move my hands around my feet, just like this.

Seeing how far I can go out and get back in, not moving my feet at all.

Now, hands are gonna stay still.

Let's move those feet around your hands.

You can rotate, but don't lift them up.

Can't go very far, to be honest.

Then we're gonna go back just to your feet are gonna move and bring my hands in front.

Walk my feet through and underneath, keeping my hands down and then we're gonna finish.

That's it, everyone, great job.

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.

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