(child giggles) - 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.

We're gonna start with a movement called bear, where we're going to keep our legs straight and our arms straight, just like this, and then move opposite arm, opposite leg.

So here we go, bear.

Push those hips back, legs stay straight.

Walk your hands out and move opposite arm, opposite leg.

Nice and slow, does not have to be fast.

And if you hit the edge of the room, we're just gonna pivot, maybe we move backwards.

Still moving opposite hand, opposite leg.

Maybe we move sideways.

Maybe we find ourselves back, moving forward, finishing right about where we started.

And then go ahead, sit your butt down all the way to your heel.

So we're in this deep squat, feet are flat.

Toes turned out.

Your gonna face to the side.

Next one is called, frogger.

So flat on my feet in that deep squat, reach your arms out in front, plant them, come up onto your toes.

Hop, meet your hands, lift those hands up.

Reach forward, hop all the way to the edge of the room.

And then back it up.

Same thing, plant those hands.

Push your legs behind you.

Catch yourself, nice and soft.

Just like that.

So finishing in this deep squat, we're going to stand it all the way up, just like that.

And we're going to kind of combine, bear and frogger.

So the way that we got down to bear was by pushing our hips back.

We're gona do the same thing, but my feet are going to stay wide, like they were in frogger.

So push your hips back, reach those arms out in front, but then we're going to sit all the way down, reach those arms out, hop forward.

And we're gonna reverse that motion to come out of it.

So push your hips up, stand all the way up.

Push those hips back, sit all the way down.

Reach those arms out in front.

Hop to meet 'em, push your hips up, Stand all the way up.

One more.

Sit down, plant those hands, hop forward, push your hips up.

Stand all the way up.

Awesome job.

Okay, shake those legs out.

Next one.

We're going to find that deep squat again.

And then we're just going to let our knees fall the side, just like that.

So shin box position.

My foot's close to my knee.

I'm going to rotate through center, flip it to the other side.

Come up tall on my knees.

Push your hips back, nice and slow.

Find it on the other side, just like that.

And now when we get to the other side, we're going to finish, standing.

So coming up tall, kneeling, back foot steps out in front, push through that foot.

Finish nice and tall.

You can stay exactly where you are.

We're going to bring that right foot up nice and high.

So reaching for the ceiling with your knee.

And then you're going to try, extend that leg.

Bend it back.

Rest, if you need to.

Drive that knee up, extend that leg, bring it back, drop it down.

One more on this side.

Drive that knee up as high as you can, reach through your heel, reach, reach, reach, reach, reach, bring it back, step it down.

And we're going to come back down, half kneeling, rotate your back foot.

Reach behind you, sit all the way down, flip it over, find the other side.

come up to that half-kneeling.

Step out in front.

Beautiful, opposite leg now is going to stay standing.

So my right leg is tall.

Drive that left knee up.

Reach through your heel, bring it back, drop it down.

Trying to stay as balanced as possible.

If you need to drop it down and reset it's okay.

Balance is hard.

Drive that knee up.

Reach your heel, bend at the knee.

Step back down, and then we're going to reverse it.

Step back, land soft, rotate that back shin.

Step it back.

We are right back where we started.

Flip it over, come up tall.

Find that half-kneeling position.

I'm going to rotate to show you guys.

So my right knee is still down, my left leg's in front.

I'm going to take my right arm, reach for the floor.

Open up with my left hand.

Reach forward, open up to the ceiling.

Just like that.

We'll do three more, three, two, and last one.

Beautiful.

We're going to come back to that seat all the way down.

Rotate through center.

Find the other side.

So left hand reaches down in front, open up towards the ceiling.

We got five on this side.

Push your hips back, open up your upper body and reach.

Last two, and last one.

Awesome job.

Okay, we are gonna finish with a little game.

So we are going to start in a crab position.

Haven't done this one today, but belly up, push through your feet, tall hands.

Awesome job.

We're gonna walk forward and then I want you to pick up one foot, pick up one hand, push rotate, finish on all fours.

And then we're going to find our way back to crab.

I wanna see how many times you can do that, in the next minute, switching back and forth from side to side and you can go all the way around.

Rotate all the way back.

Just like that.

Bringing one leg underneath you, never letting your hips or butt touch the ground, pushing hard through your hands.

Just keep rotating.

We are almost there, you guys.

Keep those hips up, rotate through, come back, all the way around one more time and then go ahead, walk it up to standing, Shake out those legs, we are done.

Great job.

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.

(child giggles) - [Announcer] Support for this program is provided by the Michigan Public Health Institute and the Michigan Department of Health and Human Services.

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