Fitness balls are often referred to as gym balls, or in the medical community as Swiss balls. They are generally available in sizes of 45 cm up to 75 cm. To decide which size ball you require you first need to decide how you will predominantly use it. Sitting at a desk on a fitness ball, doing body-weight exercises and using heavy weights all slightly change the recommendations.
Sitting
MayoClinic.com suggests that swapping your office chair for a fitness ball could improve your balance and tone while you sit and work. Sitting on a ball rather than a chair encourages the torso muscles to activate rather than being dormant for all those hours you spend at a desk. If you intend to only sit on a ball, you can buy one a size smaller than if you intend to exercise on it. Sitting correctly means having your knees bent at 90 degrees, with the thigh bone horizontal to the ground and feet flat.
Body-weight Exercise
According to Peter Francis, Ph.D., a crunch done on a fitness ball is in his top three best abdominal exercises, so it is worth getting the right size ball. MediBall suggests these options: a junior-sized, 45 cm ball if you are shorter than 5 feet; a small-sized, 55 cm ball for those 5 feet to 5 feet 6 inches tall; a medium-sized, 65 cm ball for users 5 feet 6 inches to 6 feet tall; a large-sized, 75 cm ball for those 6 feet to 6 feet 8 inches tall; and an extra-large, 85 cm ball for those 6 feet 8 inches or taller.
Weight Training
Adding dumbbells to a ball session should not mean ultra-heavy weights. A team from Memorial University of Newfoundland, assessed the force exerted when an exercise is performed on a bench, or a Swiss ball. The ball version activated more force from the smaller core muscles whilst demanding less force from the primary muscle, yet these worked harder during the bench version. The additional weight of the dumbbells will compress the ball more, so it is wise to consider a ball one size bigger than usual for your height to compensate for this.
Correct Inflation
The size printed on a ball is the maximum size it should ever be inflated to. Inflating a ball to 95 percent of this size will create the right size and firmness. The correct way to inflate a ball is slowly. This enables the skin on the ball to gradually stretch rather than being forced, for the best results inflate until almost optimum size then leave the ball to settle for 24 hours before inflating to the last 10 cm.
Safety
Using the correct size ball and keeping it correctly inflated are important, but looking after it is essential. Always make sure the surface you use the ball on is clean and free from sharp objects that may damage the ball. Never kick or hit a fitness ball, and check it often for any damage. If you are using weights with the ball, remember the maximum user weight is "you" plus the weights.
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