Use of an
exercise ball for a desk chair creates an active sitting environment.
There have been many studies done on the importance of proper sitting
while at a desk at home or at the office. Additional studies suggest
that “active sitting” is believed to lead to improved posture, core
stability and circulation.
When we sit for prolonged periods of time in “static sitting”, the
abdominal muscles may instinctively relax and even atrophy. Back pain
and circulation discomfort is a concern. This prolonged postural loading
of the spine can reduce joint lubrication and increase stiffness.
Sustained postures at a computer can place upper back and neck muscles
in positions of strain that can cause muscle tension and pain.
Therapists are encouraging “active sitting” to promote a healthier
posture with the longer periods spent sitting. Active sitting or dynamic
sitting occurs when “seating allows or encourages the seated occupant
to move”. It gets your core muscles working and increases their
strength. According to an article written by Larry Swanson, using
“active sitting” part of each day puts your core muscles back to work
and engages you more physically in your desk job.
- put your feet flat on the floor
- sit as tall as you can
- straighten your back
- puff out your chest
- pull in your chin slightly
- push your shoulders down
- move your shoulder blades closer together
Using an
exercise ball
as a desk chair allows for active sitting. Sitting on a fitness ball
encourages good posture and promotes core strength according to an
article by the Mayo Clinic staff. The exercise ball provides a low level
of neuromuscular activity and may improve balance. An average of 30
more calories a day may be burned just by sitting on an exercise ball
rather than a chair.
Nancy Lynch, an adjunct professor at Canisius College, states, “If
exercise balls encourage fun-or a less stressful workplace-companies
should encourage balls”. She adds, “Activities that get people moving
are also good for ‘thinking and problem-solving’.”
Before you begin using an
exercise ball remember:
- The ball should be fully inflated
- Feet should be flat on the floor
- The hips should be higher than the knees
Start with 20-30 minutes and stop before fatigue begins. Use an
ergonomic chair for support between periods. Return to sitting on the
exercise ball throughout the day for 30 minute periods.
The exercise ball does not replace an ergonomic chair. “It does not
offer the full support you would expect from an ergonomic chair: stable
base, adjustable height and back support” as Peter Budnick states. He
does add though, “It sounds like fun”.
Let’s have a ball at work or at home. Let’s have fun while we are
improving our health, fitness and possibly losing a few pounds. Sit on
an exercise ball throughout your day and enjoy active sitting.
