(soft scratching of chalk writing) (birds tweeting) (child 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 couple of different locomotion patterns.

The first one is bear.

So we're going to have straight legs, straight arms, our butt's in the air, and we're gonna move opposite hand, opposite foot, just like that.

So, from standing, you're gonna push your hips back, drop your hands, walk them out so they're flat.

Here we go, opposite foot, opposite hand, moving at the same time.

And if you get to the edge of something, don't come up out of it, we're just going to pivot, maybe around your hands, maybe around your feet, just like that.

Finish back where we started.

Beautiful, next one is called frogger.

We're gonna start in a deep squat.

So feet wider than they were for bear, toes turned out.

Sit those hips down nice and low.

We're gonna push our hands out in front of us.

Rock forward, hop up to meet them, hands come up.

Walk those hands up, hop forward.

Beautiful, this one, we can also go backwards.

Plant those hands, launch your feet behind you, until we finish back where we started.

Awesome job.

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

We're going to meet back in that squat hold, so where we just finished frogger.

So, feet are flat, toes are turned out.

I'm not up on my toes, my heels are all the way down, but my chest is up nice and tall.

You're gonna bring my right hand to the inside of my right knee, and I'm gonna push it out as far as I can, bring it back in.

Push it out, bring it back in.

And then we can speed it up a little bit.

(upbeat music) Couple more on this side, three, two, one.

And then we're gonna switch, left hand to the inside of your left knee.

Push it out, bring it back in, just like that.

And then we're gonna speed it up for a couple, three, two, and one, awesome job.

Now, next one we're gonna bring each elbow to the inside of our knees, hands together in the middle.

We're gonna let our knees come in, and then push them out as far as we can, just like that.

So I'm kind of letting my ankles turn in and then pushing them out, but I'm not rolling to the outside of my feet at all.

So my feet are still pretty flat.

Three, two, and one.

Awesome.

We're going to take our right hand, reach across to our left ankle, left hand's gonna tap the right, open up to the ceiling, nice and wide.

Three more, tap and open, two, and last one.

Beautiful, go ahead, switch sides, left hand to right ankle, right hand taps your left foot, open up to the ceiling.

Tap and open, three more, last two, and last one.

Awesome job, if you need to, stand up, shake it out.

We're gonna drop down to our butt this time.

So, next animal pattern, we're gonna do a crab.

So, feet are down, hands are down, hips are up.

Same thing as bear, opposite hand and opposite foot are gonna move at the same time.

Then we're gonna move back, just like that.

And now we're gonna practice lifting up one foot, one foot at a time.

Still super strong through my hands, super strong through my shoulders.

And now opposite hand, opposite foot, reach at the same time.

Keep those hips up, just like that.

Drop your hips down, shake your arms out.

We're gonna add a little something to crab.

So same starting position.

I'm gonna take one hand, reach to the ceiling and I'm pushing through my arm.

Hips are coming up a little bit.

Come back down, switch and reach, just like that.

Super strong through my hand that's on the ground.

Couple more each side.

Last one, and rest.

Next element we're gonna do is called an under switch.

So we're starting in a crab, you're gonna pick up opposite hand, opposite foot, hold your leg underneath you, finish on all fours.

And then we're gonna reverse it back, finish in crab.

Let's go to the other side, rotate from crab to quadruped, that's called an under switch.

We're switching underneath us, just like that.

One more to the other side, bring it back, drop your hips.

Good job.

We're gonna finish with a little game.

I have a handy broom I'm gonna bring out.

If you have a broom, if you have a hockey stick, a lacrosse stick, any kind of tall object will work for this.

You're gonna place it out in front of you, try and keep it balanced, let go.

And then as soon as it starts to fall, you're going to catch it before it hits the ground.

It might fall close to you, it might fall to the side, it might fall to the other side, maybe it falls in front.

Whatever you're doing, catch it before it hits the ground.

Awesome job.

Couple more.

And last one.

Whoo.

All right, we are done, great job, everybody.

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.

(soft scratching of chalk writing) (birds tweeting) (child laughing) - [Narrator] Support for this program is provided by the Michigan Public Health Institute and the Michigan Department of Health and Human Services.

(gentle chiming music)