by Matt Weik, BS, CSCS, CPT, CSN
In case you’re something like me, you sit ALL DAY LONG. As a author, I’ve my butt planted in entrance of my laptop screens, typing away for 10+ hours each day. And let me let you know, desk chairs aren’t created equal (I even printed an article on methods to keep away from workplace chair butt that it’s best to take a look at). However is an train ball chair the reply?
As a health buff, I feel utilizing an train ball as a chair appears cool. In any case, I then get to take gear from my fitness center and use it in my workplace. Heck, possibly I’ll bust out some crunches between writing articles all through the day.
However there are literally many research that verify the dangerous results of sitting for a protracted interval. It might probably decelerate your metabolism and improve your danger of diabetes. As a substitute for conventional desk chairs, some people have began utilizing train balls to advertise “lively sitting.”
The idea behind that is that an unstable ball forces your physique to repeatedly make minor stabilizing actions in your core and decrease physique. Not like normal ergonomic chairs that result in poor posture, an train ball retains muscle tissues engaged and improves core energy.
Some folks even go so far as spending tons of (generally hundreds) on a sit-stand desk. I haven’t gotten to the purpose the place I need to shell out that sort of cash (no less than not but).
Researchers agree that sitting for a protracted interval could be unhealthy, however so far as the effectiveness of an train ball chair as a substitute in your typical desk chair, the outcomes are blended.
On this article, we are going to dive deeper into what an train ball chair is in addition to the professionals and cons to think about earlier than you run out and purchase one.
Disclaimer: This text is for informational functions solely and isn’t meant to deal with or diagnose any situation. It is strongly recommended that you just communicate together with your physician earlier than beginning any train program, altering your every day vitamin, or including any dietary supplements to your routine.
What’s an Train Ball Chair?
An train ball chair combines a daily workplace chair with a stability ball. It’s designed to make sitting extra lively and assist enhance posture and core energy. Typical chairs result in sitting nonetheless and slouching, whereas an train ball chair retains you transferring.
Whenever you sit on an train ball chair, your physique continually makes small actions to remain balanced. This helps interact your core muscle tissues, together with your abs and again muscle tissues. The purpose is to make sitting much less static and extra comfy.
These chairs include some useful options:
- Adjustable top to suit totally different folks and desks
- A steady base to maintain the ball from rolling
- Robust, puncture-resistant materials for security
- Elective again help
- Wheels for straightforward motion
The thought is to show sitting from a passive exercise into one thing that retains your physique barely lively all through the day.
Professionals of an Train Ball Chair
Listed here are just a few advantages of utilizing an train ball chair to take a seat and work.
1. Improves posture
It is very important preserve good posture at work, particularly because you spend round 40 hours every week sitting. These hours add up rapidly and may affect your long-term well being.
Sitting straight may appear easy, nevertheless it takes acutely aware effort. A daily workplace chair makes it straightforward to slouch with out realizing it.
An train ball, nonetheless, forces you to concentrate to the way you’re sitting. As you continually make small changes to remain balanced, you naturally interact and strengthen your core muscle tissues and spinal help muscle tissues.
Improved posture may help stop or scale back power decrease again ache, which impacts 80% of adults in the US.
2. Higher core energy and stability
The great thing about utilizing an train ball chair is that you should repeatedly interact your core to stay steady. It requires core activation, so you might be certain to work out your core muscle energy very quickly.
You may as well burn additional energy whereas working, as balancing on a stability ball could be difficult. You’ll have to use all of your muscle tissues, together with your quads.
3. Rising vitality
Sitting nonetheless all day drains your vitality. Transferring, even barely, may help enhance focus and motivation. An train ball chair encourages small, fixed actions that preserve your physique lively throughout work hours, doubtlessly enhancing your general work expertise and well-being.
4. Lively sitting
An train ball promotes lively sitting by preserving your physique dynamic and in movement. The inherent instability of the ball necessitates fixed engagement of your core muscle tissues to take care of steadiness. This steady micro-movement acts as a refined, ongoing exercise whilst you’re merely sitting and dealing.
Cons of an Train Ball Chair
Whereas an train ball chair appears promising, it comes with a number of vital limitations:
1. Posture and ache
Sitting on a stability ball requires fixed core engagement with out again help. The second you loosen up, your posture can undergo, doubtlessly resulting in aches and discomfort. This steady muscle stress could cause extra pressure than aid.
2. Muscle tightness
You’re nonetheless essentially sitting regardless of the ball’s motion. This implies you stay in danger for hip flexor and hamstring tightness. Sitting on a ball isn’t sufficient to counteract the well being dangers related to extended sitting.
3. Restricted ergonomic help
Conventional ergonomic chairs supply options an train ball can not match. Adjustable seat depth, angle, lumbar help, and armrests present complete consolation {that a} fundamental ball lacks. These supportive parts are essential for long-term office consolation and physique alignment.
An train ball chair isn’t a magical resolution for office well being. Whereas it introduces some motion, it can not change complete methods for staying lively and sustaining correct physique mechanics throughout work hours.