Maintaining Balance
By Jeffrey Crupi

As we age, our body's sense of balance can weaken, thus making us more prone to falls and other accidents. To reduce the risk of injuries that can occur from these accidents, it is important to teach our students how regular exercise can help improve one's sense of balance – something that will benefit them for the rest of their lives.

Following are some exercises you can do with your students to improve balance. With each exercise, be sure to practice proper safety precautions:

• Make sure students work in pairs so that a "spotter" is always present.
• Students may begin these exercises with both hands on a desk or chair. As their balance improves, they may progress to using one hand, then a fingertip, then no hands.
• If a student has severe balance challenges, please ask his or her parents to consult with the doctor before the child engages in these exercises.

Standing hamstring curl
Stand straight behind a chair. Place both hands on the chair. Gradually bend your right knee so your right foot is slightly off the ground and behind you. Hold for five seconds. Slowly lower your foot. Repeat with the left leg. Do 8-12 repetitions.

Single-leg knee raise
Stand straight behind a chair. Place your right hand on the back of the chair. Gradually raise your left leg toward your chest like you're marching in place. Hold the position for five seconds. Slowly lower your foot back down to the ground. Repeat with the opposite leg. Do 8-12 repetitions with each leg.

Hip abduction
Stand straight behind a chair. Place both hands on the chair. Gradually raise one leg off the ground and to the side. Hold for five seconds. Lower your leg back to the starting position. Repeat with opposite leg. Do 8-12 repetitions with each leg.

Calf raises
Stand behind a chair with your feet flat on the ground. Place both hands on the chair. Gradually raise your heels off the ground so you are on your tiptoes. Hold for five seconds, then gradually come down. Do 12 repetitions.

Chair squats
Sit down in a chair. Place your right arm on your left shoulder and your left arm on your right shoulder. Gradually stand up from the chair without any assistance from your arms.

No matter what your age, engaging in routine balancing exercises can greatly assist you in everyday activities.

Jeffrey Crupi is the owner of Peak Fitness, LLC in Westport, CT. He is a certified fitness specialist with a degree from Marymount Manhattan College.

April, 2007, Vol.37, No.7