Exercise balls have made their way from physical rehabilitation, to individual exercise programs, to office equipment. You may choose an exercise ball to replace your desk chair in an effort to improve your posture, the strength of your core, or to increase your concentration. To avoid injury, selecting the appropriate size ball for your chair is important.
Alignment
You can determine proper exercise ball size by sitting on top of the ball and placing your feet on the floor. In this position, your hips and knees should both be bent at a 90 degree angles. Your thighs are parallel to the floor and your heels are under your knees, with your feet flat on the floor. If your hips are higher than your knees, select a smaller ball. If your hips are below your knees, select a larger ball.
General Guidelines
Exercise balls are available in five standard sizes, measured in centimeters, or cm. The American Council on Exercise, ACE, provides an overall guideline to help you select appropriate ball size based on your height. If you are less than 4 feet 6 inches tall, select a 30 cm ball. If your height is between 4 feet 6 inches and 5 feet, choose a 45 cm ball. For those of you between 5 feet 1 inches and 5 feet 7 inches, begin with a 55 cm ball. If you are between 5 feet 8 inches and 6 feet 2 inches tall, try a 65 cm ball. For those over 6 feet 2 inches tall, select a 75 cm ball.
Chairs
When using an exercise ball for a chair, you must consider your desk height and the height of the chair you are replacing. Simple Fitness Solutions suggests a 65 cm ball to be used as a desk chair if your desk height is 29 to 30 inches. The ball size can vary depending on your height. If your feet do not touch the floor comfortably, select a smaller size ball. Simple Fitness Solutions suggests selecting a ball that has a 4 inch larger diameter than the height of your current desk chair.
Weight
The size of your ball will be affected by how much you weigh and by how much you inflate the ball. A ball that is not fully inflated will be softer and you will find it easier to maintain your balance, but a softer ball will sink more and lower your body position at your desk. A firmer ball will not sink as much. If your body weight is high, the ball will also sink in response to your weight, so you may want to choose a larger ball.
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