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

I'm Claire, and this is Kemper, 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 and get up, and let's start moving.

For this movement activity, we're going to be focusing on bone health and exercise.

Exercise can help build and maintain strong bones.

So let's go ahead and just start it up with some jumping jacks.

When talking about bone health, we have repetitive movements that can really help to keep those bones nice and strong.

Not only do we wanna keep our bones strong and getting stronger, but maintaining bone health becomes particularly harder as we get older.

So the more repetitive movement that you can do now is gonna be amazing.

All right, from here, we're gonna keep that impact going by going into some lateral hops.

I'm gonna show ya.

So, bring those feet together, we're gonna go back and forth.

Good, get ready to join me.

- Okay.

- We're gonna be here.

Now, what you can do if popping back and forth feel a bit funky for your ankles, you can just go straight up and down in your regular ankle hop, perfect.

Stay with Kemper for those ankle hops.

Join me if you wanna go a little bit more challenging.

Good, we're gonna be going for a long time today, getting that repetitive movement.

So stick with us.

Get your breath.

Here we go.

We've got about 10 more seconds.

Nice.

Five, four, three, two, one.

Shake it out.

- Whoa.

- I know.

As well as repetitive movements, we also have resistance based movements.

They're gonna be really good to maintain bone health.

So if you have water bottles, soup cans, those are great substitutions for bands or dumbbells.

In this next group of exercises, stick with us to get some up downs as well as some modified up downs.

And then Kemper is gonna be doing some resistance based training using those water bottles, and I'm gonna be doing fast punches left and right.

So, get ready.

We've got those up-downs.

Stick with me for a challenge.

Go with Kemper if you wanna warm up with it a little bit.

I'm gonna bring the hands to the floor, kicking those feet back in three, two, one.

Let's go, hands down.

Kick those feet out, pull up, stand fully.

Yeah, good.

I see you.

Yes, you're getting the hang of it now.

Good, hands come right down, pop the feet out.

Pull right in, stand through the feet.

Well done.

We've got two more.

Yes, one more.

All right, quick switch.

I'm gonna be doing those fast left right.

If you have something that can add weight to your bones, we're gonna be going with Kemper, going overhead press.

Nice.

All right, so my arms are starting to feel a little bit of a burn.

If you are here and those water bottles are starting to feel really heavy, you can follow Kemper and go alternating one at a time.

All right, go for about five more seconds.

We're gonna take up-downs one more time.

Yes, you can.

In three, two, one, fast switch, let's go.

Feet back, pull up, stand.

Good job, everybody.

I knew you can.

This is gonna keep your heart rate up.

All of the different planes of movement, these different directions that I am challenging my body is so good for your bones.

Stand through the feet.

Push, let's get two more.

You've got this, Kemper.

Last one.

And that's left, right, right into it, grab those weights.

Grab those dumbbells, bans, water bottles cans, you are doing fantastic, good.

I'm gonna add one last challenge here with this exercise.

I'm gonna bring those hips down.

- Whoa.

- All right, good, good, good.

Keep those arms going, five and four, three, two, one and shake it out.

Good job, Kemper.

You're getting strong.

All right, last thing we're gonna do is from the ground or from a seated position.

To follow up with different angles or planes of movement, we're gonna work our obliques which are on the side of our torsos.

They're also incorporated with a lot of core movements.

So I'm gonna be doing that more challenging movement, straight leg, oblique crunch.

This is where you're really gonna focus in on bending right at the spine, right where the hips and ribcage meet.

Perfect, so I'll show you a couple more times, pushing that elbow up to meet the knee.

I'm gonna come back down, beautiful.

Kemper is activating those exact same muscles from a seated position.

He's pushing his right elbow to his opposite knee and really squeezing the ribs into the hips, amazing.

Hopefully you've been joining us for here.

Let's get a couple more reps. Nice and controlled, use your breath.

Awesome, I know it's hard.

If you're with me on the floor, you can bend those knees.

Good, feel it right here, let's go two more.

Nice, last one, awesome.

Go ahead and add a little switch.

Disco move on the floor.

We'll do that again, don't worry.

All right, hinge at the hips.

Push elbow to knee and then back down, good.

You look amazing, I know this is hard.

Challenging yourself each and every day is so important for your mental health as well as your bone health.

Good, exhale, hard breathe, control.

No matter if you're on that couch or with me, nicely done.

Good, reach, push in.

All right, Kemper, we're gonna finish in a plank position.

You're gonna put your elbows on the couch.

I'm gonna put my elbows on the floor.

We've got two more reps here.

Last one and big switch.

Five seconds to get into it.

Three, two, one.

You're up on your toes, you're pushing through the elbows.

Watch that tailbone, squeeze the tailbone underneath of you like you're zipping up a jacket from your hips all the way up to your neck.

Push down through the elbows, lifting through the core, relax your shoulders, relax your neck.

You're gonna be feeling this right where you wear a belt.

Let's go for five, four, three, two, and one.

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 inpact@home.umich.edu.

Don't forget to fill out your daily log.

We'll see you again during your next workout.

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

(upbeat music)