(letters scratching) (birds chirping) (young child giggling) - Welcome to "InPACT@Home," where we practice interrupting prolonged sitting with activity.

I'm Judith Cureton.

This is my husband, Earl, and our daughter, Sari.

And we're here to help you move for the next eight minutes.

You'd be surprised at what these moments of movement can do for you and the rest of your family.

So go ahead, get up, and let's start moving.

For this movement activity, we're gonna be doing Pilates, and Yoga inspired strength and conditioning.

So first, let's warm up.

So we're gonna run in place for about 15 seconds.

Let's go.

(footsteps running) Three, two, and one.

Let's do half, our neck roll to each side.

So let's go to the left first, and roll back to the right.

And this is for 15 seconds as well.

(mellow, smooth music) Four, three, and one.

Okay, and we're gonna do the swing arm hug to get our arms loosened up.

We're just gonna swing our arms.

And you're hugging yourself.

Okay, and this also is for 15 seconds, and we're down to two, and one.

And we're gonna do the hip opener as our last warm up.

We're gonna open our legs up.

You wanna take your time doing that to open up your hips.

And this is also for 15 seconds.

And four, three, two, and one.

So we're gonna do squat, and it's four counts down.

You're gonna hold for two, and you're gonna take four counts up.

So we're just squatting down for four counts.

Your legs are open, a shorter width.

So one, two, three, four, hold two, and one, two, three, four.

Another one, one, two, three, four, and hold.

And up two, three, four.

One, two, three, four, and hold.

And up two, three, four.

Down two, three, four, and hold.

And up two, three, four.

And down two, three, four.

And up two, three, four.

And let's do the knee tap.

This can be little bit tricky, but this also is really good for your abs, and helps to tone your arms, as well.

So you're gonna do a downward dog, and you're gonna count down to four, and then hold down one, two, three, four, down to the floor.

You're gonna go up two, three, four.

Down two, three, four, and up two, three, four.

Down two, three, four, and up two, three, four.

Down two, three, four, and up two, three, four.

Okay, good job.

Let's get up.

And we're gonna do, actually we're get back on the floor.

(laughing) And we're gonna do the reverse fly thumb.

And this is actually good, when you've been sitting on a computer all day, - Could also do 'em standing up.

- We were just doing that, right?

- Yes, we were.

- Could also do 'em standing up, right?

(laughing) - I do apologize.

So we're gonna go down.

You're gonna open up your arms wide.

And if you could lift your leg, at the same time when you're lifting up your upper body, that's great, okay.

So let's see.

- Lift your legs up too?

- If you can.

One, and two, and three, and four, and five, and six, seven, eight, nine, and 10, and 11, and 12, 13, 14, 15, 16, 17, 18, 19, and 20.

Alright.

- Oh my goodness, geez.

- And we are done with this set.

And we're gonna stretch a little bit, to end this session of movements, okay.

So let's do the leg stretch by just going down forward, and hold.

- Okay.

- Yep, and you can bend your legs a little bit, and straighten it up, bend, and straight.

And we could do the thigh stretch.

Open it up, if you can, and sit back.

- Sit?

- Uh huh, and you can hold your legs open, your thighs open wide.

(mellow, smooth music) Okay, seven, eight, and up.

And let's do the front stretch again.

Sorry.

- All the way down?

- Yep, if you can.

If you could touch the floor, that's great.

If not, if you could touch your toe, that's great.

- I can touch my toes, okay.

- Okay, that's good.

- I want some more.

- And you can bend your legs again.

- With some work maybe, I don't know.

- And straighten up.

Bend your legs, and straight, and slowly roll up.

(mellow, smooth music) And then we're gonna do the thigh stretch again, okay?

Go down.

- Down like this?

- Yep.

- Okay.

- Thigh stretch.

- No.

(sighs) - Is that good, that good?

- Yeah, we could go up, and let's stretch out your arms, cross.

(deep breath) - Is this something a whole, a whole family, this you got a whole family here doing this, right?

- Right, right, so.

So even an old man, like me can do this.

- Yep.

- And get involved.

- Get your mom, get your sisters.

- Don't matter.

- Your brothers - Don't matter, huh?

- Let's do the other side.

Nope.

- Don't feel bad, you know.

-_ You could always challenge them, (chuckles) and show them something new.

- I just thought it was something for young people, I didn't know that.

(laughing) - Okay, let's shrug our shoulders.

- Dad's out here, you hear that, right?

- Backwards.

- You can get in.

- And let's do the forward.

And we can loosen up our arms again.

And we could do the neck circle, all the way around, a couple of times, each way.

Okay.

(mellow, smooth music) - I hear everything cracking, is that- - Yeah, maybe that's our age.

- Is that what it is?

- Yeah okay, we're all good.

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 health benefits associated with daily movement, visit Inpact@Homed.UMich.edu.

Now don't forget to fill out your daily log.

We will see you again, doing your next workout.

(letters scratching) (birds chirping) (young child giggling) - [Presenter] Support for this program is provided by the Michigan Public Health Institute, and the Michigan Department of Health and Human Services.

(piano music)