Rock the boat

‘Rock the Boat’ is a simple exercise that requires no equipment, although you can use a balance for support.

Begin by standing with your feet shoulder-width apart, with even weight on each side, then raise your arms out to the side for balance.

Stand up straight, shoulders back, head looking forward.

Raise one foot off the ground, bringing your leg up and hold for up to 30 seconds and then bring back down to the floor. Repeat with the other leg, alternating this process five times on each side. You can increase this frequency as you become more confident.


Fit For Good online sessions are a convenient, enjoyable way of improving your fitness and helping to increase your strength, stability and balance.

To make the most of each session:

  • Position your computer, laptop, iPad or phone on a stable surface near where you will be working. If you can get YouTube on your television, that's another option
  • Check the floor where you are exercising is not slippery and that there is nothing you could trip over
  • Wear loose clothing and comfortable trainers or shoes
  • Keep a glass or bottle of water to hand to ensure you stay hydrated
  • Have a chair or other stable object to hold onto if necessary
  • Place your weights - whether they are actual dumbbells, cans of beans, bottles of water or whatever works for you - where you can easily reach them, but won't trip over them
  • Exercise within your comfort zone, pausing the video whenever you need to rest or hydrate
  • Play background music if it helps you relax


If you're enjoying Fit For Good online sessions, we’d love to see you via photos or videos – we're regularly asked by news sources for images of people doing the sessions. Perhaps someone in your household has a phone and could take pictures or a video clip? Please send them here.