It’s called an exercise ball, Swiss ball, fitness ball, stability ball, Pilates ball, and yoga ball, amongst others. It’s been used by physical therapists since the 1960s and over the past ten years has become commonplace in fitness, yoga and pilates classes and gyms.Now It can also be added to the office equipment inventory.
“You'll improve your balance and tone your core muscles while sitting at your desk,” say the Mayo Clinic Staff in the September 24, 2007 online article “Office exercise: How to burn calories while you work”.
Greater Balance
The first time on an exercise ball can be uncomfortable because the surface is unstable. The body must constantly change its center of gravity in order to remain balanced and still. Progress will come. Bouncing lightly or small hip circles may help. Greater balance promotes better posture and decreases risk of accidents from falls.
Core Strength Training
To maintain balance while sitting on an exercise ball, postural muscles (neck, upper and middle back, and shoulder girdle), abdominals, gluteals and leg muscles make constant tiny adjustments.This active sitting on an exercise ball won’t make you into Arnold Schwarzenegger, but all these muscles benefit from a continuous low-level workout. That could add up to a lot of workout time.
Improved Posture and Body Alignment
Sitting on an exercise ball, the body naturally assumes an upright, straight position. In fact, it’s very difficult and uncomfortable to slouch on an exercise ball. Light bounces help the back automatically settle into a stable, straightened posture.
Calorie Burning
There is not yet substantiated evidence that sitting on an exercise ball burns calories any faster than using a normal desk chair. However, people who “bounce” and do “hip circles” while working are certain they’re burning calories.
The Right Size
Getting the right size based on height and weight is essential. When sitting, feet should be flat on the floor with knees slightly lower than your pelvis.
Exercise balls can be found in four sizes. A rough guideline, assuming average body weight is proportional to height, is:
- 55 centimeters if under 5 feet
- 65 centimeters if 5’ – 5’7”
- 75 centimeters if 5’8” – 6’2”
- 85 centimeters if over 6’2”
The exercise ball should be fully inflated. The firmer the ball, the more effort it takes to maintain balance.
Easy Does It
Beginners should transition slowly from a desk chair to an exercise ball. Start with a half-hour and work your way up. If many hours are spent at the desk, alternating between a desk char and a ball may be a good idea.
A Few Cautions
As with any exercise program, check with your health care profession to make sure it is appropriate. This particularly applies to those with lower back problems.
An exercise ball is exactly that: a ball. It will roll when you stand up, so take care that it doesn’t trip you up.
Sitting on an exercise ball at work, does not replace a regular and strenous exercise routine. It is, however, a good supplement.
People may react funny to a giant beach ball at the office; companies or bosses may not approve. But with World Health Organization statistics showing that each year at least 1.9 million people die as a result of physical inactivity, bouncing in the office could be a good idea – and make work more fun.
World Health Organization (WHO), "Why 'Move for Health'”, January 24, 2008
