(logo whooshing) - Welcome to Inpact at 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 do a movement flow.

But first, we're gonna get a little warmed up.

I want everybody to start laying all the way down on your backs.

And then we're gonna stand all the way up.

I don't care how you get up, we're gonna come to standing, and then lay back down, we're gonna get up again, but this time, get up differently.

So if you use your hands last time, maybe we don't use our hands this time.

And then we're gonna get down again, maybe we get up to the opposite side.

But every single time we're standing up, we're getting up differently than we did last time.

Couple more, don't use your hands.

Come all the way up.

And last one, maybe we don't use our hands at all.

Pop up, we're warm, we're ready to go.

We're gonna start with a couple of holds in horse stance.

So to get to horse stance, we're gonna have our feet super wide, toes turned out nice turned out, push your butt back and sit down super low.

We want our legs parallel to the floor.

Reaching those hands out in front, my chest is still up nice and tall.

So I'm not hinged over like this.

Keep your butt down, chest up.

We're almost there.

Keep holding, three, two, one, stand up, shake it out.

We're doing that one more time.

And then we're done with it.

So feet nice and wide.

Sit your butt down, legs parallel to the ground.

Hold that position.

Don't let your chest drop.

Keep pushing those knees out.

Hold, hold, hold we are almost there.

Finish strong.

And we're done in three, two, one good.

Shake out those legs.

Let's give them a little bit of a rest.

We're gonna find all fours.

So shoulder over elbow over wrist.

My toes are tucked underneath me and my knees are stacked right under my hips.

We're gonna reach out left hand, reach out, right foot.

Elbow, knee comes together underneath us reach back out.

Elbow to knee underneath us reach back out.

Elbow to knee, reach back out.

Come back down.

Let's do the other side.

Reach out with that right arm, left leg, elbow to knee touch underneath.

Kick out nice and wide four more.

Three, elbow knee reach, two, and last one.

Now we're gonna stay in this position.

We're gonna go back to that first side.

I'm gonna pick up my left hand, pick up my right foot.

And I'm gonna trace the letters of the alphabet with my foot.

So just with your foot in the air, you're gonna be moving it around.

If you know the alphabet, which I know you all do.

If you need to sing the song, that's okay.

We're gonna go all the way to X, Y, and Z, drop that leg down.

Shake it out.

We're gonna do the same thing on the other side.

Reach that leg out in front, reach that opposite arm out in front.

Start tracing the letters of the alphabet with your toes.

You wanna keep that leg nice and parallel to the ground.

If you need to sing the song, go ahead.

All the way through, keep that leg up.

We're gonna finish with X, Y, and Z.

Drop it down.

Shake out those legs a little bit.

But we're gonna stay on all fours.

So shoulders over elbows over wrists.

Tuck your toes, pop your knees up.

This is our Quadri pad.

We're gonna bring opposite hand, opposite leg up rotate through, drop your butt, sit down.

We're gonna bring it back the other way, switch, rotate, drop your butt sit down.

Bring it back, rotate, drop your butt, sit all the way down.

Rotate, drop, one more each way.

Last one, bring it back to the middle, drop those knees, come sitting on your butt.

Hope you guys remember the alphabet, we're gonna do it again but this time, we're sitting in a straddle position.

Let your hands support behind you, we're gonna pick one leg up in front, letters of the alphabet again.

Just like this, trying to stay super tall through your chest, so I'm not leaning back a lot, using my hands to support remembering the alphabet.

And we're gonna finish all the way with X, Y, and Z.

Shake out that leg, give it a rest, we're gonna go with the other side.

Again, hands can support you.

But we want that leg super straight, reaching out.

Try and trace the whole letter with your foot.

Good job you guys we're almost there with this side.

We're gonna finish with X, Y, and Z.

Awesome job.

We're gonna finish with a little game.

So grab a tennis ball or any kind of ball that bounces.

We're gonna sit in a deep squat.

So hips all the way back feet are flat.

We're gonna bounce that ball, right hand to left hand, right hand.

Maybe we go one, two, back and forth, back and forth.

Just like that.

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

And then catch that ball stand it up, shake it out.

We are done.

Great work everyone.

I hope you enjoy 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 and we will see you again during our next workout.

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

(gentle music)