- 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 be doing a movement flow and we're gonna start with three different movement patterns, all named after animals, super cool.

First one is bear, straight arm, straight leg.

So you're gonna push your hips back.

Walk your arms out.

My legs are straight.

My arms are straight and we're gonna move opposite arm, opposite leg, just like that.

We can go forward and backward any way that we want.

So, here we go, bear crawl.

Walk those hands out.

Hips stay up.

Legs are straight.

Arms are straight.

I'm pushing into my palms super hard and I'm moving opposite arm, opposite leg.

We can turn around.

We can go backwards.

We can go forward and we can even move side to side as long as I have one arm and one leg moving at the same time.

And then we're gonna finish in a deep squat.

Our next pattern is monkey.

So we're gonna plant our outside hand, you're gonna reach across, reach across and then we're gonna move to the side, just like that.

You can go reverse it to the other way.

So I'm gonna drop my outside knee, reach across with my outside hand, reach across with my inside hand, float over to the other side.

Just like that.

Let's go all the way back across.

I'm pressing into my hands, supporting some of my weight as I move sideways.

And then we're gonna finish.

Pivot, stay in that deep squat.

If you need to stand up, shake it out.

Go ahead.

We're gonna come right back down.

Hips back, feet are flat.

Frogger is our last one.

You're gonna walk your hands out.

Come up on the balls of your feet.

Hop forward, meet your hands, bring them out in front.

Hop forward, bring them out in front.

And then we can plant our hands and move backwards.

Just like that.

Plant your hands, bring it all the way back.

One more and come up.

Woo, shake out those legs, awesome job.

Next one we're gonna be doing is tightrope.

You guessed it.

It's like we're walking on a tight rope.

You're gonna go one foot in front of the other.

And if that's all we can do, no big deal.

But, if you can keeping one foot in front of the other you're gonna reach those arms out, squat as low as you can.

And then come back up, walk in front, sit as low low low as you can.

Don't let that back hill come up.

Step out in front, reach those arms out.

Don't let that back hill come up and then let's start going back.

We'll do a couple more all the way down as low as you can.

Last one.

Stand it up, shake it out.

Let's take a break.

Get down to the floor.

We call this position a 90/90.

So all that means is my front knee is at 90 degrees, just like the corner of a square back knees at 90 degrees.

I'm gonna stay up nice and tall through my chest.

Open up my back hip.

So pushing through my heel, open up that back hip as far as I can.

And then I'm gonna bring my opposite hip to meet me, arms come out in front and I'm gonna drop my feet down to the opposite side.

So if you need to press into your hands and use them to help you, you can.

Or if you can keep your chest up super tall without using your hands, reach out in front, come to bear, the middle position is a bear sit position and then drop those knees over to the other side.

Again, if you need to use your hands, no big deal, but if you can keep your chest up nice and tall without them, that's great too.

We're gonna finish on the other side.

I'm gonna bring my feet a little bit closer to my body and then I'm gonna come up to my knees, reach my arms out in front, sit back as slow as you can.

Redo that same transition over to the other side.

Come up to your knees, reach your arms out in front, sit down as slow as you can.

We're gonna flip it back over to the other side, come up, but this time we're gonna step in front and then we're gonna be in a half kneeling position.

So back foot, tuck your toes underneath you, come up and then come up to stand.

Now, before we go back to the other side cause we're gonna do the other side.

You're gonna step back into a reverse lunge and then come up forward just like that.

So let's go, eight total.

So six more of these, reverse lines, we're pushing through that front foot.

Push back up.

Last three, last two and last one.

We're gonna drop that knee.

Front knee swings out and behind, we're in that shin box again.

Sit down nice and slow, transition to the other side.

Boom, just like that.

Step out with that front foot.

Now our right foot down in front to opposite side.

Tuck your back toes.

Come all the way up.

We have eight reverse lunges on this side, stopping right before your knee hits the ground.

Five more.

Pushing, pushing, pushing through your front leg, three, two, and last one.

Awesome job.

We're gonna finish with a little game and you will need a tennis ball or a bouncy ball or anything that bounces.

It's gonna be weird, but it's gonna be fun.

So you're gonna bounce the ball, try and catch it with two fingers and the peace sign.

So, bounce the ball, try and catch it.

Bouncing it on those two fingers.

There we go, drop it, catch it on the other side.

Hold it as long as you can and try not to bounce it more than once.

So we're bouncing it.

Hold, hold, hold, drop it.

Catch, hold.

Just like that.

Whoop and then stand up with it, catch it.

All right, we're done.

Great job.

I hope you enjoyed 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.

Support for this program is provided by the Michigan Public Health Institute and the Michigan Department of Health and Human Services.

(upbeat music)