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10 Reasons to Use an Exercise Ball as Your Chair
1. Forces proper spine alignment. 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.
2. Causes you to frequently change positions. 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.
3. Fitness is at your fingertips. 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.
4. Improve your balance. 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. The result? An overall better balance, that can be observed out of the office.
5. Get that 6-pack you’ve been wanting. 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.
6. Improves your circulation. 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.
7. You’ll feel more energetic. 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.
8. Burn up to 350 calories per day. 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.
9. Really cheap. 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.
10. C’mon, its fun! 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 at Target for only $12! Unfortunately, they forgot the plug, and the pump is kind of cheap. Great for trying it out though, if you don’t want to invest $20-$30 in a ball which you may never 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.
Have you personally had experience with using an exercise ball as a chair? Drop us a comment on how it worked out for you.
Vidya A. said
am March 1 2007 @ 7:50 am
I have been using an exercise ball chair for over a year now at work. I, like many others these days, spend long hours at the computer, and I found that my shoulder and neck stress (pain) disappeared overnight.
However, I did end up with some back pain, as my back muscles were not accustomed to good posture ;-). So my recommendation would be to ease into it rather than go cold turkey so that your body has the chance to get accustomed to it.
Niki said
am March 21 2007 @ 4:29 pm
This was my experience after one month of using an exercise ball at work:
1. Shoulder and neck pain gone - it was really bad before
2. Trimmed up - couldn’t figure out how I was trimming up ’cause I wasn’t working out more or eating less, but then it dawned on me … exercise ball, duh!
3. Lost some weight - i’m tellin’ ya! i lost 7 pounds, i wasn’t even trying.
Exercise balls at work are rad! when i wear a skirt, i sit in my chair, no skirt, ball! try it out for a month
Mary A said
am March 21 2007 @ 7:50 pm
I have used an exercise ball exclusively for nearly a year at my desk. Some days I spend hours at my desk, other days no more than an hour. I find the following:
1. The ball helps REMIND me to sit up straight — it doesn’t “make it happen.”
2. I find myself unconciously rolling back and forth, or side to side, or around in small circles, while I work. This has obviously got to be good for circulation, for alertness, and even a small calorie burn.
3. Mentally, I find the fitness ball at my desk, wearing a pedometer, doing my grocery shopping in decent workout clothes and shoes, wearing my swimming watch as much as possible, etc, all help me cultivate a “fitness-orientation” in my mindset. They all remind me that I am an “active woman” who has worked hard to become fit, energetic, strong, with stamina and vibrancy in my life — and that I want to stay that way and that life feels good lived in a fit body. Many say and I agree: “Fitness is 90% in the attitude.” And the ball at my desk, along with several other little things, contribut to my “fitness mentality.”
TaraMetBlog said
am April 11 2007 @ 8:06 pm
I just got a fitness ball for my desk too. I’m going to link to this article/post. thanks!
10 Reasons to Use an Exercise Ball as Your Chair - lifehack.org said
am April 20 2007 @ 12:54 pm
[…] this the best alternative to ergonomic chairs? What else is out there? 10 Reasons to Use an Exercise Ball as Your Chair - […]
Joe Briefcase said
am April 20 2007 @ 1:57 pm
I tried it with a football. Now I have a prostrate problem.
But it wasn’t as bad as sitting on a baseball, which caused…. well, I shouldn’t say.
incndnz said
am April 20 2007 @ 2:42 pm
My mother teaches in the ‘resource room’ (learning disabled kids, special education kids and advanced elementary classes) and she uses the kid sized balls as chairs for all of her kids. She says it seems to help all of them focus their mind better when they can bounce around and let off some of their energy!
La palla della postura corretta « La Via SenzaNome said
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am April 20 2007 @ 5:15 pm
[…] “Ten Reasons to Use an Exercise Ball as Your Chair”: 1. Forces proper spine alignment. Because an exercise ball is not stable, your body needs to try […]
Brett said
am April 20 2007 @ 6:55 pm
Oh my goodness this ball as a chair idea is amazing! Just got mine today and what a difference….thanks for the writeup.
Rich G. said
am April 20 2007 @ 8:44 pm
Great article, sending it to my room mate who makes fun of me for using the exer-ball for a chair!
Hopefully this makes it a legitimate chair in his mind. That’s my hope at least. I keep getting my ‘chair’ hurled at me in the living room. lol
simplerich » 10 Reasons to Use an Exercise Ball as Your Chair » GearFire said
am April 20 2007 @ 9:22 pm
[…] Source: 10 Reasons to Use an Exercise Ball as Your Chair » GearFire […]
Steve Miller’s Web Sites of Interest » links for 2007-04-21 said
am April 21 2007 @ 12:28 am
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Burn more calories, work your Abs and improve your balance while you are sitting! » Diet Blog said
am April 22 2007 @ 11:46 am
[…] Here are 10 reasons why you should use exercise ball as a chair . One more reason i would add is that sitting on exercise ball keep me awake. I some time felt […]
Bagus said
am April 23 2007 @ 8:52 am
In our company it was ‘almost’ forbidden. The reason was that, some people tend to fall down/roll down from the ball. The company has had a problem with the insurance claims (at work) for these workers.
Since then, the recomend using the ‘ring’ on the floor as the ball basis. With this ring, majoritiy of positive effects of the ball are simply gone….
So, guys, be carefull or check with your company/insurance policy if this is OK.
cheers,
AndyC said
am April 23 2007 @ 9:46 am
…and you can dance at your desk on a ball.. Try doing that on an office chair
Filter for 18/4 2007 - Felt said
am April 23 2007 @ 4:13 pm
[…] GearFire: 10 Reasons to Use an Exercise Ball as Your Chair Interesting idea. […]
Exercise ball as chair, day one | banannie said
am April 24 2007 @ 4:54 pm
[…] short time ago I came across this article, 10 Reasons to Use an Exercise Ball. I sit at my computer for hours each day, and I do see the effects of being so sedentary. I know […]
TioTOny said
am April 30 2007 @ 12:54 am
Many co-workers laugh at my exercise ball but can’t stop themselves from sitting on it when they are in my office :). I have been using one at home and work for several months and can feel my core changing. Even on conference calls I will often lean back and stretch out even in mid conversation. Sure beats sitting in a chair all day. Anyone replaced a chair with a treadmill? That’s my next venture.
links for 2007-05-03 « Motherduce - Daily Links said
am May 2 2007 @ 8:22 pm
[…] 10 Reasons to Use an Exercise Ball as Your Chair » GearFire Going to have to try this at home… (tags: ergonomics lifehacks exercise health) […]
travisowens said
am May 5 2007 @ 10:31 pm
Your chair is killing you(r back)
Despite lumbar support and ergonomic positiong; office chairs aren’t very good for your body, you’re…
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am May 11 2007 @ 9:15 am
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Chris White said
am May 13 2007 @ 2:14 pm
I’ve had a ball for a long time but I never used it heavily, but I recently started using it almost full time and I love it! Some of the advantages I find to it is that I can sit cross legged on it, which is definitely my sitting preference much of the time and it really improves your balance. I also used to be told all the time that I’d break my chairs since I rocked back onto two or even one legs, while I never actually broke any I can get the same effect from a ball without any of the concern. You can’t beat the price either. I do find myself adopting a really poor posture pretty easily though, something I need to work harder on not doing.
jean said
am May 15 2007 @ 1:17 pm
Balls make brilliant chairs, I’ve used one for a long time now. But women be warned, on a bad day perineal scar pain can feel worse.
jos said
am May 23 2007 @ 3:00 pm
well i have a ball sitting in the corner of my living room
after reading this i am going to try using it as my “chair” instead of the couch, ill let you know how its turns out
thanks
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Harlie said
am June 18 2007 @ 4:11 pm
We started an ab ball challenge at work today. I had to give up after 4 hours because my back is really hurting. I think we are using balls that are too small because our knees are very bent. Using the ball didn’t force me to have good posture, which is probably why my back hurts now. Anyone have any pointers on how to do it better?
Geoff R. said
am June 20 2007 @ 8:21 am
Hmm, I wonder if you were using the right sized ball. I did see a chart on the internet a couple of days ago, but I forget where it is now.
I am 5 foot 6, and I use a 65cm ball. If you are over 6 feet, you should use a 75cm ball.
Ultimately, your thighs should be parallel to the ground while sitting on the ball. That is what indicates proper ball size.
Strengthen Your Abs and Burn Calories with No Effort - Fitness Balls As A Chair said
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engtech said
am September 14 2007 @ 12:42 pm
I did this and eventually abandoned it.
My posture was still really bad as I put weight on my elbows.
bill m said
am September 23 2007 @ 1:17 pm
If you’re going to buy one, check out Isokinetics Inc. They have their own version of the gaiam chair only for a lot less. I got one for my wife and she loves it. I’ll stick to my aeron
Geoff R. said
am September 23 2007 @ 2:10 pm
Bill,
Those chairs are cool, I have never seen them before. I think however that I will stick with using a free-moving ball because I enjoy the activity.
I think those gaiam chairs are a great idea for older people who can’t move around or risk falling off regular balls!
Thanks for dropping by!
E2E Architects Blog » Blog Archive » Should I *too* have a ball? said
am November 29 2007 @ 2:37 pm
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paulette said
am December 12 2007 @ 10:12 am
No one beats a physically fit person. Being healthy is in our hands. It maybe hard to excercise but its harder to get sick.
Mark said
am January 5 2008 @ 8:58 pm
I have started using the Gymball to watch TV at night. it stops me dozing off in the middle of my favorite show. If I am on the couch I am out like a light!
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am January 9 2008 @ 9:45 am
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paulette said
am January 14 2008 @ 1:47 pm
Hope the reasons stated above convinced you to use exercise ball. Remember that being healthy is priceless. And may you be healthy throughout the year.
My Printed Circuit Boards said
am January 17 2008 @ 7:51 pm
I just started using one two weeks ago. I am having alot of trouble just sitting up for long periods of time. My back muscles must just be weak. It definitely is not a comfy leather chair that I’m used to. I’m gonna stick with it a few weeks and hope my back muscles get stronger.
Daniel said
am January 24 2008 @ 3:43 pm
To Geoff R., i appreciate your efforts in offering people advice regarding their postural health, but, some topics are best left to those with specialist knowledge. Nowhere on your “about” page does it mention “exercise science” as an “area of expertise”.
1. Forces proper spine alignment - sitting on an exercise ball is an activity that requires co contraction of the inner unit of the core muscles and the spinal muscle groups. Without this co contraction the person sat on the ball will slump forward at the desk and support oneself using the wrist and forearms for stability. Simply sitting on an exercise ball does not force proper spinal alignment. The body will only sit upright with correct posture when reminded to by the brain, until the postural muscles are sufficiently adept to the correct posture. This will occur as a result of repeated bouts of sitting on the ball in the correct manner.
2. Causes you to frequently change positions - this is a valid point. Sitting on an exercise ball is like sitting on a normal chair on ice. If you’re not careful you may fall off.
I agree with Geoff here. Because of the instability of the ball the postural muscles are systemically working to ensure that an upright posture is sustained. Likewise, when moving around at the desk to fetch the phone or other item, the postural muscles are required to counteract the instability of the body on the ball. This helps to promote flexibility of the trunk, strength, and endurance of the postural muscles.
3. Fitness is at your fingertips - for this point Geoff mentions that you can have a quick workout getting up. I’m going to take this point with a pinch of salt because you can do a few crunches, sit ups and errrm…more crunches. I’d prefer that if you do find yourself with a spare 5 minutes that you make the effort to get up and promote some circulation to the legs. Perform some squats with the ball against a wall, followed by a back stretch, and ab stretch. Trust me, you will feel a whole lot better and ready for you next stint at the desk.
4. Improve your balance - another fair point by Geoff. All that i will say about this point is that balance requires interaction from a multitude of senses, muscular sense being only one of them. Also, balance training is specific. By sitting on an unstable ball you will improve your balance at sitting on an unstable ball. For example, to improve your one legged standing balance, you must train standing on one leg and remove one or more balance stimulus, i.e. stability.
5. Get the 6-pack you’ve been wanting - completely untrue. As i mentioned earlier, the ability to balance sitting on a ball requires co activation of the spinal and inner unit muscles. These muscles have to constantly readjust to ensure the correct upright posture is maintained. The work effort exerted upon these muscles during co contraction has been hypothesised to provide a benefit to their endurance capacity. In search of the secret to gaining a 6 pack you will not find exercise experts advocating endurance training. What they will mention is eating clean with minimal fat intake, appropriate aerobic and/or anaerobic training, and an excellent core training programme.
6. Improves your circulation - in comparison to sitting on some chairs sitting on an exercise ball is 100 per cent better. The problem with sitting in a chair for a long period of time lies in the compression of surface veins and arteries therefore restricting blood flow. Also, blood pooling in the legs can occur. When sitting on an exercise ball this is accounted for by the small postural movements that help to pump the blood around the body. Also, so long as an angle of less than 90 degree is observed at the thighs, in relation to the floor, then blood will not pool as dramatically.
7. You’ll feel more energetic - true to a certain extent. After a period of prolonged use, sitting on an exercise ball will become second nature, in that respect you will be feeling a whole lot better about yourself simply because you will be in an upright and commanding posture. However, early on into switching from a chair to an exercise ball you will be liable to feel lethargy of the core muscles. This is due to the newly found activation they will receive after however many years of inactivity at a desk. My advice is not to run before you can walk. Don’t assume that you will be able to sit on the ball for 8 hour shifts 5 days per week. Start off simply with 20 minutes a day and gradually increase the duration of sitting over a number of weeks. The last thing you want to do is cause harm to the muscles that account for posture.
8. Burn up to 350 calories per day - I think this point was probably read on a piece of promotional packaging. I grant that the extra work performed by the postural muscles will add up to a few calories, but, a few calories only. I once read in a piece of research that it requires 250,000 crunches to burn 1 lb of fat. Make of that what you will.
9. Really cheap - I’m all for this point. Exercise balls are cheap in comparison to ergonomically designed chairs and are twice as versatile because they double up as a workout bench. It is important that people but the best version of exercise ball they can afford. Many of the cheaper versions do not guarantee against bursting. For the sake of a few pounds/euros/dollars/generic money you can buy a ball with a lifetime guarantee against bursting.
10. C’mon, it’s fun! - This is very much true. I’ve been using a ball for a couple of years now. I’ve found that my sitting posture has improved no end, and that my sitting balance is superb. I often find myself adopting challenging balancing postures, trying to push my new found skill to the limits.
The only motive for me writing in this way is a dislike for misinformation when it comes to health and fitness related issues. The authors at GearFire provide a great service for students, but, they should only advocate what they truly know and understand.
kathey said
am February 16 2008 @ 9:16 pm
hello, I read your article and could not agree more.
I don’t use my excersise ball for work, but i spend a credible amount of time on it, just simply having fun bouncing. Most people would think that it gets boring after a while, but no, take your iPod/MP3, and listen to it while you’re bouncing! its like dancing, except it doesnt take any skill. It also burns calories, without putting stress on your muscles, and you can do it as often as you want.
its affordable, healthy and fun!
My cousin got into a car accident, and she couldnt run or walk fast or do anything to get her excersise, because of her knee that she injured, and started gaining weight. So i suggested she try this, because she always loved jogging with her MP3 player. She loved it! over the course of two months, she’s lost 10 pounds! along with bouncing, shes done more excersise on the ball, like crunches, which are fairly easy.
I fully recomend bouncing on an excersise ball regularly, or using one at work, to anyone.
especially computer technicians/secretaries, because they often develop poor posture & back problems from their regular chairs.
Gabby said
am February 26 2008 @ 12:15 pm
I have started using the ball today at work. I feel it working because my back muscles are sore already. I know after I use it for a prolonged amount of time that they will be used to it and not be sore anymore. I have had back issues for years and hope that this will help. I was told I needed my core strengthened and that this should help. I can tell that my abs are constantly working…not a bad thing!
Dellarease said
am February 26 2008 @ 5:22 pm
I am going to buy my exercise ball tomorrow. I’ve beenb attling the bulging mid-section for far too long. It is now time for me to live and move on with my life with more important issues, than waste time woryying about how I will get rid of this flabby stomach.
I say: STOMACH BE GONE!!!
Chris said
am February 27 2008 @ 2:10 am
This idea has pros and cons but the bottom line is that it may be non-compliant with OH&S ergonomics requirements and general safety provisions (depending on jurisdiction). If you are self employed that’s one thing but if you are an employer you should check out your local OH&S regs before allowing your staff to use these.
Pete said
am March 4 2008 @ 11:18 am
Daniel,
You’re a wanker (said affectionately). I don’t think this article was meant to be a scientific analysis of how a ball does or doesn’t work on dynamic human anatomy. In literature, there is such a thing as “tone”. The tone of this piece was obviously meant to inspire and give a very broad stroke on the subject. To that degree, Geoff did just that. I used to be a personal trainer, and I was looking for advice on lower back pain and office chair alternatives; this piece inspired me to try out the ball.
I seriously doubt any person of normal intelligence is going to think this ball will replace eating healthy and regular exercise. Furthermore, your “science” is exactly the kind of stuff that tends to scare the average Joe or Josephine away from trying stuff out by information overload. People generally want to know, “Does it work?” not “How does it work?”. That’s why aspirin ads don’t waste time saying, “I took two of these 325 mg acetylsalicylic acid tablets, per my 7.5–12.5 mg per kilogram of body weight limitation, and it had a typical analgesic drugs reaction with my peripheral and central nervous systems, resulting in diminished, non-steroidal anti-inflammatory activity in my lower lumbar region within 1800 seconds.” Nope. They say, “I took two of these here little pills, and my back pain was gone in 30 minutes!! Thanks Bayer!”.
Geoff, great article. Daniel, drop and give me ten.
danielb said
am March 10 2008 @ 1:31 pm
@Pete - I completely respect your opinion. Consider the 10 press ups done (emphatically).
I’d like to thank you for reading my comment, and voicing your opinion after all what are comment sections for?
I agree the that “literature” has tone but it should also contain fact when the advice is health related. Just my opinion, and one that is shared by many sports scientists, and indeed by the personal trainers that I work with. Literature should also consider its audience, this being a student centred blog I assumed the audience could decipher a little bit of science.
I don’t write to advertise I write to inform. Therefore your theory that people want to know “Does it work” doesn’t work for me.
Geoff and I have exchanged emails and he has no hard feelings. In fact, I now write posts for the Gearfire blog
http://www.gearfire.net/fitness-advice-arrives-gearfire/
Other than that I hope you found the information you were looking for and If not then maybe I can help?
Emily said
am May 5 2008 @ 2:39 pm
Thanks for this article and the comments on it. I’ve been considering switching to the ball for over a year now. I have major hip problems and today they were so painful that I decided to finally make the switch. Your article and other’s experience with switching to an exercise ball really helped me make that decision.
It’s been 10 minutes so far and I can already feel my stomach getting a little workout. I need to strengthen my core in order for my hips to get some relief.
Thanks again!
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am May 7 2008 @ 3:58 pm
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Angela WD said
am May 12 2008 @ 1:25 pm
I just got my exercise ball/chair yesterday. I really like it so far, but I’m afraid to bounce on it too much in case it pops!