(marker etching) (bird chirping) (child laughing) - Welcome to "InPACT@Home," where we practice interrupting prolonged sitting with activity.

I'm Scott Przystas, 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.

(upbeat music) - For this movement activity, we're going to be using sticks or a PVC pipe, to work out our upper body.

We're gonna get warmed up though, first.

Go ahead and put your stick on your neck and just twist side to side.

We'll go about 30 seconds here, just getting some blood flow to your body.

Make it a little bit bigger twist and go up to your toes.

Five, four, three, two, one.

Good, go ahead and take the stick up over your head, and now we're gonna rotate side to side.

Very good, you can make it a little bit easier by putting your hands a little closer together.

Challenge yourselves by putting your hands at the end of your stick or your pipe.

Five, four, three, two, one.

All right, we're gonna get going here.

All right, the first one we have are rowers.

We're gonna pretend like we're rowing down a rapid river.

So go ahead and put two hands, we're gonna go side to side.

These are full twists and rotations, side to side of your body.

Here we go.

Excellent, good.

And get as close to your body as you can.

Five, four, three, two, one, very good.

All right, next we have a squat press to a raise, okay?

We're gonna squat and then press, where we raise the bar over our head.

So I start in a squat and back up over our head.

Here we go.

You can play with your foot position, go wider or narrower.

Same with your hand position, you go narrower or wider.

Good, five, four, three, two, one.

All right, next are marching soldiers with the arms are over our head.

So a marching soldier, you're gonna kick your leg up.

We're gonna start with the stick over our head and kick.

Good.

Good, bend it back.

Good, five, four, three, two, one.

Excellent, good.

If you need to shake out your arms a little bit, they're getting tired or sore, that's all right.

Our next one we're gonna rest the stick on our neck.

If you have a little longer one, you're gonna try and get it to touch the ground.

If not that's all right, you're gonna point it straight down and twist.

Point the other side straight down.

We're gonna go side to side.

Here we go.

Feet, shoulder width apart.

You go as slow as you need.

Five, four, three, two, one.

Very good.

Next, we're gonna be squatting and curling up our pipe or our stick, okay?

So as we squat, we're gonna bring it down and as we come up, curl it up to your upper body.

Here we go, 30 seconds.

Squat to a curl.

You can play with your foot position.

Go wider or narrower.

Four, three, two, one, awesome.

A couple more left.

We have a lunge and a press, so we're gonna lunge forward with the stick right at our chin, and then we're gonna press it up over our head, and then back to home base.

You ready, here we go, 30 seconds.

Very good, again, wider, a little more challenging.

Good, five, four, three, two, one.

Good.

We have a bent over row.

So we get in a squat position with our shoulders back.

We're gonna pull the bar up to our chest and then extend our arms.

Here we go.

I pause at the top.

We don't want to round our shoulders, but try and be looking up each time, the whole time.

Good, five, four, three, two, one, excellent.

Last one, we're gonna put the stick on the ground in the up position of a plank, and hold, okay?

Our hands are underneath our shoulders, our back is nice and flat.

Here we go.

Keep breathin' big, deep breaths.

Almost finished, you're doing great.

Your legs a little wider, a little bit easier, closer together, a little more challenging.

Three, two, one, and you finished.

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.

We'll see you again during our next workout.

(marker etching) (bird laughing) (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 music)