Posted by Geoff in Export, General | I recently came across this article, which talks about using an exercise ball as your home or office chair. I have used an exercise ball as a chair before, and it was thoroughly enjoyable. Here are some of the benefits of using an exercise ball as your chair. Whether you spend your desk time at the office, or studying at home for that next exam, office ball chairs can help you in many ways. Because an exercise ball is not stable, your body needs to try to balance itself on it. The perfect spinal posture is coincidently the easiest to balance with. Thus, your body will automatically try to align itself into the proper posture. This helps improve your spinal health, and decrease back pains. An exercise ball causes to you to change your position often to balance. For example, if you turn 45 degrees to face the phone, your body will assume a new position. This helps reduce damage caused by prolonged sitting in the same position. Another great thing about using this alternative to a chair, is that you can do stretches or mini-workouts whenever you want, without getting up.
If you’ve ever stuck waiting for a minute or two, you can make productive use of that time with a quick workout or stretch. Because it’s much more convenient, you will probably do it more, thus resulting in better health. This one is very understandable. Sitting on an unstable surface all day will improve your sense of balance, as well as the reactions of your muscles. An overall better balance, that can be observed out of the office. Your body primarily uses your core (abdominal) muscles to help compensate for changes in balance. Thus, your essentially getting a low-key abdominal workout. This may not sound like a lot, but consider the amount of time you spend on your computer at the office, or at home. Those hours can build up, and result in a strengthening of ab muscles. Using an exercise ball will keep the blood flowing to all parts of your body, throughout the day. A desk chair on the other hand, reduces circulation to some parts of the body after prolonged use.
It has been proven that staying in one position, will make you more tired, while moving around and being active with give you more energy. With an exercise ball as a chair, you will feel much more energized after you finish your work. More movement during the day = more calories burnt. Burning 350 calories per day = losing one pound of fat every 10 days. You may not burn quite 350, but nonetheless, it will help you stay fit. Specialized exercise balls designed for sitting usage can range from $15 to $80. Much cheaper than buying an ergonomic chair, which can range anywhere from $100 to $400 and up. Who doesn’t like the idea of bouncing around on an exercise ball all day. Exercise balls are an exciting alternative to chairs, and may just give that spark of fun to your day. Update: I just bought an exercise ball for myself. So far, I am really enjoying it! My only complaint is that in the morning when I am half-awake, it is hard to balance. I found this cheap exercise ball which is great for trying it out, if you don’t want to invest $40-$50 in a ball which you may never actually use.
Also, before you buy, make sure you know what size is right for you. I am about 5 feet, 6 inches, and the 65cm ball fits me well. Your legs should be almost parallel with the ground. If you are above 5ft10 I would go with a 75cm ball. Have you personally had experience with using an exercise ball as a chair? Drop us a comment on how it worked out for you. Sign up or log in to customize your list. Here's how it works: Anybody can ask a question The best answers are voted up and rise to the top I'm 6' tall with long limbs and currently slouch way to much while coding all day at my desk. I can't switch to a standing desk very easily so I would like to try sitting on an exercise ball. What measurements should I use to determine which size ball I should purchase? This depends on a couple of factors such as how tall your desk is and at what hight will you be able to have proper wrist position. When I purchased an exercise ball for this purpose, I would go to the store and get the biggest one they had (I'm 6'3").
This usually ended up being 30 inches (75cm) in diameter. I would suggest you do the same thing and get the biggest one they have for sale. If it ends up being too big, you can always deflate it to make it the right height. Just a personal note: Keep the pump handy that comes with the exercise ball. I usually had to re inflate it once every couple months. Also keep any cats with claws away or you'll end up with a sore tail bone when your exercise suddenly deflates. I was looking for a general guideline as I am to purchase an exercise-ball online. According to this article: Knees should be level or slightly lower than the pelvis - creating an angle of 90 degrees or slightly greater at the hips and knees (thighs parallel to ground or pointing down slightly). They also give a general guideline on choosing the ball for your height, if you are heavier than average you have to take that into account, too: (cm added by me). 45 cm 5' and under | 55 cm 5'1"– 5'8" |
65 cm 5'9"– 6'2" | 75 cm 6'3"– 6'7" | 85 cm 6'8" and taller | You shouldn't buy a ball that is too big for you: Bear in mind, releasing air from the exercise ball will cause it to lose air pressure. As the ball flattens out, this will actually make it more stable, as it has a larger contact area with the resisting surface and the body. This means that stabilizing and balancing exercises will become easier and will lose some effectiveness. Sign up or log in Sign up using Google Sign up using Email and Password Post as a guest By posting your answer, you agree to the privacy policy and terms of service. Not the answer you're looking for? Browse other questions tagged posture exercise-ball or ask your own question.Rehabilitation, physical therapy, strength training and increasing balance are not the only uses for stability balls. In different countries throughout Europe, exercise balls have been used in schools as ball chairs. Many benefits have been reported to using exercise balls as ball chairs, including improved focus, better organization and improved posture.
An exercise ball is a useful workout tool that helps to increase balance and strengthen the core muscles in your back and stomach. These muscles support your spine and help to take the burden of weight off the spine. Strong core muscles are elementary in achieving good posture. Recently, the exercise ball has moved out of the gym and into the home and office. People are using the ball as a chair in order to strengthen core muscles. This is called “active sitting” because your muscles are engaged. Using the wrong techniques with an exercise ball may do you more harm than good. This article will tell you how to use an exercise ball as a chair.Choose the right fitness ball for your height and weight. Measure your current chair and aim to have the diameter of the ball be about 4 inches (10.2 cm) higher than your current chair.If you are of average weight and you are under 5’3″ (160 cm), you should choose a 55 cm (21.7 inch) diameter exercise ball. If you are between 5’3″ and 6′ (160 and 182.9 cm) you should choose a 65 cm (25.6 inch) diameter exercise ball.
If you are over 6 feet (182.9 cm) tall, you should probably use a 75 cm (29.5 inch) diameter exercise ball.Pump up the ball, aiming to pump it up to maximum diameter so that you do not sink too far into the ball.Sit up straight on the ball with your legs out in front of you. They should be at a 90 degree angle to your thighs and parallel to the ball.Bend your elbows and place your forearms at a 90 degree angle. Reaching forward slightly, you should be able to rest them on the top of the desk or table.This is the state when your body reacts to the prospect of falling off the ball by tightening your core muscles in your stomach and back. Flex the muscles in your abdomen to add an extra element of exercise.Use the ball in 20 minute intervals. Do not get rid of your office chair. Just like exercise, it is important to give your muscles rest to prevent muscle fatigue and get the maximum benefit.Work up to 30 minute intervals as you get used to the chair. Doctors do not recommend that you sit for longer than 30 minutes at a time.