(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, but first, we're gonna get warmed up, starting on our backs, lay all the way down and we're gonna stand up.

Whatever way you want, pretty simple.

We're gonna come all the way back down, we're gonna get up again, but this time, you're gonna do it differently.

So maybe you go to the opposite side and again, we're gonna do it differently.

So maybe we don't use our hands at all.

Stand all the way up, all the way back down.

We switch which side we go to, just getting up differently every single time.

Maybe we roll to our hands, walk them up that way, come all the way back down.

Maybe we don't use our hands at all.

Maybe we come down on one foot and finish laying down.

Beautiful.

I'm feeling warm.

Next one we're gonna do is call the horse stance.

We're actually just gonna hold this position for the next 20 seconds.

We'll rest a little bit and then we're gonna do it again.

So, feet are super, super wide.

Toes can be turned out a little bit, and we're gonna sit our hips down as low as we can, trying to get the top of our legs parallel to the ground.

And we're gonna stay in this position for the next 20 seconds.

Nice and tall through your chest.

Just like that, keep breathing.

We're gonna finish in three, two, and one, stand up.

Awesome job, shake it out.

We got one more of those.

Feet nice and wide, toes turned out.

Sit your hips down, upper thighs parallel to the floor.

Chest is up.

My butt is underneath me, it's not pushed out and behind, staying nice and tall.

Beautiful job, we're almost there, keep holding, keep holding.

Finish in three, two, and one.

Awesome job, shake it out.

Super tired legs.

We're gonna do some arm stuff.

First one we're gonna do is a loaded beast to a knee drive, what is that?

Start on all fours, shoulders over elbows over wrists.

Push your hips back to your heels.

Come forward, knee to elbow.

Push it back, come forward, knee to elbow.

We got three more each side.

Load those hips knee to elbow.

Push last one, each side.

Last one on the left.

Stand it up, shake it out.

We have another movement pattern, this one is called a spiderman, super exciting.

We're gonna come all the way down, walk our hands out in front, come into a plank position.

Outside foot is gonna step forward.

Point your toes away, drop your hips.

So we're facing our bent knee.

You're gonna come up, take a step forward, open up, drop your hips.

Come back, step forward, open up, drop your hips.

Just like that.

So if we want to add to it, it's gonna be the same thing, starting in that plank, open up.

Instead of dropping your hips, you're gonna keep them lifted.

Come forward, keep your hips up.

Keep your hips up, just like that.

So, one more way we can add onto this.

You're gonna start in that plank, step forward.

Keep your hips up.

Drop into a pushup, come back up.

Step forward, drop into a pushup, come back up.

Last one, step forward, drop, come back up, little upper body.

Awesome job.

Next animal pattern we're gonna do is a crab.

We're gonna go feet down, hands behind us, kinda close to our butt.

Push through your hands, hips come up off the ground.

We're gonna move forward, opposite arm, opposite leg, and then we can move backward.

Still moving opposite arm, opposite leg.

Now, I'm gonna stay still, pick up one leg, pick up the other leg, pick up one arm, pick up the other arm.

Let's keep going in a circle.

Leg, leg, arm, arm.

One more time, leg, leg, arm, arm.

And that's gonna make sense because now we're gonna go into a crab reach.

So we're gonna push through one hand, reach for the ceiling with the other, come back down.

Push, reach, just like that.

Push, reach, come back down, push, reach.

One more time each side, last one, drop it down.

Rest, shake out your arms.

Great job.

We're gonna finish with a little game.

You need a tennis ball or any object that bounces, so I'm gonna grab what I have.

When you catch it, you're only gonna catch it on the back of your hand.

So we're gonna try and bounce it once.

Catching it on the back of your hand, just like that.

And now, try and catch it on the back of just two fingers.

Woo, just like that.

Trying not to have to rebounce it.

You're just lifting it up all the way down if you need to.

Bounce, catch, bounce, catch it.

All right, we are 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)