If you sit for a majority of the day at work, you may want to replace your usual chair with an exercise ball. Sitting on an exercise ball engages your muscles and helps your body burn more fat while at rest. Additionally, sitting on an exercise ball keeps your blood flowing and can help improve circulation. Before replacing your chair with an exercise ball, talk to your physician to ensure you are healthy enough to make the change.
Step 1
Select the right size workout ball. The ball should allow you to sit comfortably with your knees bent at a 120-degree angle. The best way to find the right size workout ball is to go to a local fitness equipment outlet and try different ones.
Step 2
Adjust your keyboard and desk height to support a comfortable and healthy position while sitting on your workout ball. Your keyboard should be approximately at the height of your navel. The screen of your computer should be at eye level so you do not have to look up or down to view it.
Step 3
Keep your back and shoulders straight while you sit on the workout ball. Slouching can cause lower-back and shoulder pain. To find the correct straight back and shoulders posture, imagine a string pulling up on the top of your head while you are sitting on the workout ball. Maintain this position at all times. If it becomes uncomfortable, switch to a normal chair for a few hours to give your muscles a rest.
Step 4
Bounce around and have fun. Moving around on the exercise ball every now and then keeps your muscles working and prevents stiffness. A simple, small bouncing motion will limber your knees. Moving your hips side to side will keep your back muscles from becoming stiff. Experiment with what types of passive movements work best and perform them at least once an hour.
Tips and Warnings
- If you cannot try out a ball in person, you can pick a ball based on your height. If you are below 5 feet tall, select a 55-cm ball. If you are between 5 feet and 5 feet 7 inches tall, opt for a 65-cm ball. If you are between 5 feet 8 inches and 6 feet 2 inches, opt for a 75-cm ball. If you are over 6 feet 2 inches tall, select an 85-cm ball.
References
- "Working On the Ball"; Jane Clapp and Sarah Robichaud; 2006
- "Exercise Balls For Dummies"; LaReine Chabut; 2005
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