Right Sizes Of Exercise Balls

Exercise balls provide support for all sorts of workouts, from stretching to lifting weights. For these workouts to be effective and to prevent strain or injury, use an exercise ball that is the right size for you. Choosing the correct exercise ball depends on how you plan to utilize it and your own physical characteristics.

Sizing By Height

If you're 5 feet tall or under, the maximum diameter of exercise ball you should get is 18 inches. If you're between 5 feet and 5.5 feet, a ball of up to 22 inches in diameter is appropriate, and if you're between 5 feet, 6 inches and 6 feet, 1 inch, then a ball of up to 26 inches is appropriate. Exercise balls can be as large as 34 inches in diameter, with the 30- to 34-inch range appropriate only for people 6 feet 2 inches and taller.

General Rule

The best way to gauge whether an exercise ball is the right size is to sit on it. You should be able to sit with your hips and knees both bent at 90-degree angles, allowing you to sit up straight with your thighs parallel to the floor. This applies to the minimum size exercise ball you should get. Some people prefer their hips to rest slightly higher than the knees.

When To Use A Larger Ball

If you experience back problems or have particularly long legs for your frame, a larger ball is appropriate. Also, buy a larger exercise ball if you are using it as an office chair, for yoga or while stretching. Larger exercise balls are sturdier and provide more support, which makes them a preferred choice for many exercise novices and people with poor balance. However, when you use an exercise ball larger than the appropriate size for your height, your muscles don't work as hard.

Inflation Considerations

To adequately determine whether an exercise ball is the right size for you, it should be fully inflated. A fully inflated ball is extremely firm, perhaps surprisingly so. This provides the potential for the most challenging degrees of exercise and the greatest flexibility in intensity. A softer exercise ball is better for people seeking a milder degree of exercise. Overweight and elderly people also tend to find better support when they don't inflate their exercise balls completely.

What To Avoid

Do not use any exercise ball that places your hips lower than your knees. Don't buy an exercise ball based solely on what you see in an advertisement or online site. Photographers usually sit models on exercise balls that are much too large for them to actually use for exercise, because it makes these images more visually appealing,