Finding the Right Exercise Ball for your Fitness and Physical Therapy Needs
May 18th, 2009Exercise balls are called by many names such as Swiss balls, stability balls, fitness balls, workout balls, therapy balls and even birthing balls. The Gymnastik exercise ball was created in the 1960’s by an Italian manufacturer. Originally, exercise balls were used for physical therapy and rehabilitation needs. Eventually, exercise balls were used for fitness purposes and in the early 1990’s, Ball Dynamics created the FitBALL, which features a burst resistant material specifically for heavy fitness and rehabilitation needs.
The exercise ball is a beneficial tool and can be used for a variety of applications including the improvement of cardiovascular health, posture, balance, flexibility, muscle strength, muscle tone, and core strength.
Choosing the right sized exercise ball is important and depends on your individual height and weight. A great way to test if an exercise ball is right for you is to sit on top of an inflated ball. If your feet touch the ground, and your knees are in line with your hips at a 90 degree angle, you have the correct ball. This method is purely an approximate guess and often you may need a larger ball based on weight. If you are unsure, go for the larger ball since you can always add less air depending on the appropriate size. Remember to check with a physical therapist or personal trainer if you are still having trouble deciding which ball is right for you. Below is a helpful guide to follow when purchasing an exercise ball:
- Under 5′0” - 45 cm ball
- 5′0” to 5′5” - 55 cm ball
- 5′5” to 5′11” - 65 cm ball
- 6′0″ and up - 75 cm ball
The Physioball Exercise Ball is a larger ball that was created specifically for physical therapy and rehabilitation needs. This line of balls is available in 85 cm, 95 cm, 105 cm, and 120 cm sizes.
Exercise balls also make great office chairs and have began popping up in offices everywhere. When sitting on top of the exercise ball, the instability requires you to sit up straighter and engage your core muscles to stay balanced. This allows you not only to improve your core, but also your balance, posture, and coordination. Items such as the FitBALL Holder and the FitBALL Stand transform any exercise ball into an office chair. The FitBALL with Feet, and the SitSolution Maxafe line of exercise balls feature small stabilizers that make the ball great for sitting.
Most exercise balls come packaged in a box or bag and require proper inflation before use. Products such as the FitBALL Pump inflate your ball to the desired level. More inflation makes the ball more unstable creating a greater balance challenge. For an easier balance ball experience, slightly under-inflate the ball.
For help with your exercise ball routine, check out Dazadi’s collection of fitness DVDs and Books.
After carefully choosing the right ball, you can join this great fitness craze. The exercise ball is ideal for a variety of uses and allows you to be creative with your exercise routine. So, get on the ball and roll your way into a more fit and toned body!