Exercise of the Week: Balancing Water Bottle Toss


Fun Balance ExerciseI’ve decided to start a weekly series highlighting some of my favorite super cool exercises.  Welcome to the very first one!  The Balancing Water Bottle Toss is a fun exercise you can do right at your RV campground, so it’s a great one in my book!  Try to stand on one leg as long as you can while tossing a FILLED water bottle back and forth from hand to hand.  Repeat on the other side.  I’ve worked this exercise into most of my clients’ workouts this week, just to see how various ages and skill levels responded to it.  Verdict: The Balancing Water Bottle Toss rocks!  It kept my teens engaged and it challenged my older adults as well.  Everyone especially gave it high marks for its fun factor.  Even better, James and I made it a competition… who could last longer without a) dropping the water bottle, or b) losing your balance.  Which reminds me, you owe me a dollar, James!

Let’s analyze the great things about this exercise:  First off, tossing the water bottle hand to hand works your shoulders, biceps, and back, so there’s an excellent upper body strength component happening.  Standing on one foot works your balance, ankle stability, and engages your core & leg muscles.  And then there’s the hand-eye coordination component with the toss… something many older adults start to have difficulty with, so it’s important to practice.  Phew! That’s a lot happening with just one simple exercise!

So what are you waiting for? Get out of that RV, grab your honey, and give it a try!



Stef spent 15 years as an educator in both the public K-12 setting and at the University level in Special Physical Education before making the leap to her true passion… the fitness world. She’s currently a personal trainer and wellness coach with a specialty in working with people with medical conditions and injuries. Stef has been a running enthusiast her entire adult life, and shares James’ love of cycling. She feels lucky they have a shared hobby in bicycling that enhances their RV lifestyle.


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