The exercise ball---also called a Swiss ball or stability ball---was introduced in the 1960s as a physical therapy tool by a doctor in Switzerland, reports Elizabeth Gillies in her 2004 book, "101 Ways to Work Out on the Ball." The first of these brightly colored balls were manufactured by Gymnic, an Italian toy manufacturer. The ball has become a popular fitness tool for healthy individuals, as well as for patients suffering from orthopedic and neurological disorders.
Benefits
The ball introduces instability into your workout. When you make even slight movements, your muscles have to work to keep you balanced. Using the ball correctly helps improve muscle strength, flexibility, spinal range of motion, balance, coordination and posture. Working out while traveling helps you maintain your fitness level and burn off excess calories. Stretching and doing flexibility exercises also assists in relaxing the body, promoting better sleep.
Who Can Use It
Exercise ball workouts have been developed for people of all age groups, from premature infants to seniors. The key is to begin slowly, become accustomed to the equipment and follow an appropriate routine. Anyone with back pain or other health concerns should consult a health care provider before beginning a new exercise regimen.
Types
Buying the correct size of ball is essential for proper body alignment. Balls are available in three sizes: The smallest are 21 to 22 inches from top to bottom, and the largest are 20 to 30 inches. If your knees are bent at a 90-degree angle when you're sitting on the ball, it is the proper size for you.
Traveling
Remove the air plug and deflate your exercise ball. Tape the air plug to the deflated ball or slip everything into a sealable plastic bag. The ball fits easily into your luggage and weighs little. Take a small pump with you so you can inflate the ball when you reach your destination. You won't need special clothing or any other equipment, but a set of resistance bands expands your fitness options without adding weight or bulk to your luggage.
Considerations
You'll need a workout space about the size of a yoga mat, as well as a place to store the ball between uses. If you'll be on a cruise, the ship's fitness center will probably have exercise balls available, so you can leave yours at home. Mode of travel is also a consideration; exercise balls fit more easily in the trunk of a car than in a carry-on bag.
Exercises
Hundreds of stability ball exercises at various levels---beginner, intermediate and advanced---have been developed. The difficulty of the exercises varies with the individual, and even the simplest of moves can be challenging at first. After a long day of traveling, choose moves that will stretch cramped body parts and build muscle strength. Try doing push-ups, crunches, squats, pelvic tilts and hamstring curls using the ball in various positions, or simply bounce on the ball for 30 minutes while watching television. Then rock back and forth, side to side and around in circles to improve flexibility.
Tips
If you lose your air plug, a golf tee may be the right size to plug the hole in the ball.
If you forget to take a pump, try using the air hose at a gas station or borrowing a bicycle pump.
References
- PeterGreenberg.com: Make Travel Exercise Fun Again with These Gadgets
- "101 Ways to Work Out on the Ball"; Elizabeth Gillies; 2004
- "Sculpt Your Body with Balls and Bands"; Denise Austin; 2004
- "Swiss Ball for Core Strength"; Declan Condron; 2008
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