(baby laughs) - Welcome to InPACT@Home, where we practice interrupting prolonged sitting with activity.

I'm Earl Cureton, this is my wife, Judith, and my daughter, Sari.

And we're here to help you get 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, let's start moving.

For this movement activity, we're gonna do a step-up challenge.

But first let's get warmed up.

Let's start off with some high knees.

One, two, three, four, five, six, seven, eight, nine, 10, 11, 12, 13, 14, 15.

Let's take it to the side, one, two, three, four, five, six, seven, eight, nine, 10, 11, 12, 13, 14, 15.

Let's go with some butt kicks now.

One, two, three, four, five, six, seven, eight, nine, 10, 11, 12, 13, 14, 15.

Let's try some skaters.

One, two, three, four, five, six, seven, eight, nine, 10, 11, 12, 13, 14, 15.

Trunk twists, one, two, three, four, five, six, seven, eight, nine, 10, 11, 12, 13, 14, 15.

Neck rolls, okay.

Take it all the way around.

One.

All the way around.

Two.

All the way around.

Three, four, five, six, seven, eight, nine, 10, 11, 12, 13, 14, 15.

Yeah, well, for our first exercise of a step up challenge, these are called 40 overs.

You can be a challenge amongst the family, or you can count how many times you go over and how many seconds, you can put seconds on it.

There's a number of ways you can do it, but the first one will be, the 40 overs.

And I'm gonna start it off, and each one of us are gonna take a chance at doing it, okay.

And it goes like this.

(feet stomping) Doesn't matter how fast you go.

As long as you get it in.

(feet stomping) - Slow down a bit too.

- Yeah, you can slow down.

- Okay, nice and slow.

- That's a good speed.

- Is that good?

- Yeah.

- Yeah, that's okay.

- Three, two, one.

- Two and one.

Next up.

- There you go.

- Where do I wanna start?

Okay, all right.

I'm ready, you guys ready?

- Yeah.

Whoa.

- Good.

- That won't be me but okay.

- Great footwork.

(feet stomping) - Good job.

- Good.

(feet stomping) - Three, two, one.

- Great.

Good job, great work.

- All right, times up.

- Good.

- It's my turn?

- Yeah.

Okay, nice, nice.

- Good, good.

- [Sari] Look at that.

- Doesn't matter when you're doing these, you go up and down, as long as you got the movement going and you're working those legs.

- Good job, good.

- It's paying off.

- Good job.

- I've been trying.

- Three, two, one.

- Okay.

- Good, good job.

Way to work.

Way to work.

- We missed the hand?

- We can go to rapid fires.

The next exercise would be rapid fire.

With me they won't be too rapid, but we're going to do them.

And just to demonstrate, you got to go up.

(foot stomping) - Nice.

(indistinct) - You're making me laugh.

- Sorry.

Don't fall.

- Keep going.

- Four, three, two and one.

- It's a little tough for me.

- Okay, I'm scared.

- All right, let's go Sari.

Show 'em what you got.

- Good.

- All right.

- Now, that's the speed right there for you younger people.

Get up and down like that.

A lot faster than mine and remember you can put a count with this and see who can do the most in a certain period of time.

Good Sari.

Way to work those legs.

Good job.

- Three, two, one.

- Two, one.

- Good, way to work.

Let's pass it on.

- Okay, you ready?

- Yeah.

Okay.

- Good, good.

Good, oh.

Impressive.

- Impressive footwork.

- Impressive.

Both look better than me, I'll tell you that.

- [Judith] You have to challenge your calves.

- She won that one.

You can have it.

- And you could also use your steps at home if you have them.

- Yeah, you don't have to have a step-up board.

You can use one step, a basement step, anything you got in your house to do it with.

So it's really simple.

- Three, two, one.

- Good job.

Good job, way to work.

- All right.

- Moving right along.

Now, this is a step up challenge.

Now this is really good.

This has been going around and you can challenge people anywhere, anybody in your family you want to, and to see how many times you can step up in a 20 second period of time.

And it goes like this.

(feet stomping) - That's the size 16 feet.

- Yeah.

Creates a nice beat.

- You can make music too while you're doing it.

- Four, three, two, and one.

- And one.

And remember, you can count those and see who can do the most, but I'm not going to embarrass myself right now.

So I'm not going to let Sari count.

Cause I know she can beat me.

All right.

- Okay Sari, let's see.

Whoa.

- Quick feet, quick feet.

First step.

For you basketball players, this could help you work on your first step, help you get up and down, up and down.

Good.

Good.

- You can see what you can do - Good.

- in 20 seconds.

- Three, two and one.

You did good, you did good.

- If you can do 44 of those in 20 seconds that's really good.

Ready?

Good.

Good, good, great job.

Great.

Good.

Four, three, two, one.

Good, way to work, way to work.

High five.

Great.

Good job everyone.

I hope you enjoyed today's movement break.

InPACT@Home is a chance to apply your skills you may have learned in your PE class to improve your health.

To learn more about health benefits associated with daily movement visit inpactathome.umich.edu.

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

We'll see you again, doing our next workout.

(baby laughs) - [Woman] Support for this program is provided by the Michigan Public Health Institute and the Michigan Department of Health and Human Services.