Two approaches to exercise dominate the fitness industry. The high-tech approach promotes Nintendo games and computerized exercise equipment, while the back-to-basics philosophy encourages movements reminiscent of childhood games and activities. The exercise ball exemplifies the latter. Depending on your perspective, these brightly colored fitness balls may inspire curiosity, bewilderment or trauma.
History
The balls took an interesting journey to your local gym. Their creator, Italian toymaker Aquilino Cosani, developed them for children's activities. European physical therapists soon discovered their therapeutic benefits. When American physical therapist Joanne Posner-Mayer studied ball therapy while working at the University Orthopedic Hospital in Copenhagen, Denmark, she brought the technique to the United States. In the early 1990s, fitness experts such as Mike and Stephanie Morris, Gin Miller and Paul Chek began offering exercise ball workshops at fitness instructor conventions.
Significance
The timing of the ball's entry into the mainstream fitness market is significant to exercise novices. High-impact, mindless exercise forms prevailed in fitness centers during the 1970s and early 1980s. Then, in the 1990s, health experts described what Dr. Nicholas Di Nubile calls "boomeritis," which is the joint and muscle wear and tear incurred during overly vigorous workouts. Stability ball exercise required conscious core activation, correct postural alignment and mindful, controlled movement. Fitness experts such as Paul Chek argued that the movement qualities necessary for exercise ball training were prerequisites for more intense exercise forms. "You can't fire a cannon from a canoe" became a catch phrase at fitness conferences.
Size
Size matters for exercise ball training, but the guidelines are not as strict as some instructors would have you believe. In most cases, the ball functions best when your legs are at a 90-degree angle when you sit upright on the ball. This means that people under 5 feet tall use a 45cm ball, people between 5 feet and 5 feet 7 inches use a 55cm ball, people over 5-foot-7use a 65cm ball and people over 6 feet 3 inches use a 75cm ball. There are some exceptions to the rule. Anyone with a narrow pelvis will be more comfortable with a smaller ball when performing any exercise with the between the inner thighs. The balls, fortunately, do not require full inflation, so let some air out during these exercises. In fact, fully inflated balls pose a greater balance challenge, so beginners may want to use a less inflated ball.
Benefits
Spinal stability plays a key role in postural alignment, athletic performance and injury prevention. A 2006 article in the "Journal of Strength and Conditioning Research" detailed the effects of exercise ball training on spinal stability in sedentary individuals. Lead researcher Jacqueline M. Carter reported significant spinal stability improvements in subjects that participated in a 10-week stability ball-training program. The balls, when used in lieu of a desk chair, train you to use your core muscles to maintain an upright-seated position. They also substitute for weight benches during light strength-training activities.
Considerations
While most balls can handle about 600 lbs. of weight, some are more sensitive to sharp objects. The burst-proof balls, while they cost a bit more, are a worthwhile investment. Some companies also make a sand-loaded ball, which does not roll away when placed on the floor. These are good for beginners, but will impose less of a balance challenge as you gain proficiency.
Warning
Some people take ball training to unsafe extremes. Unless you're planning to audition for the circus, avoid dangerous exercises like standing on a stability ball. Start with basic balance activities, like sitting upright and lifting one arm and one leg.
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