Some individuals substitute an exercise ball—also known as a yoga ball, balancing ball, or stability ball—instead of their standard desk chair to achieve "active sitting." The premise is that sitting on an exercise ball will prevent drooping and poor posture, which can occur even with ergonomic desk chairs (which are inherently unstable). Pushes your body's lower body and core to make minor changes all the time. It is hoped that this would lead to improved posture and abdominal strength.
Long periods spent sitting are unhealthy, according to researchers. But the results are less clear when it comes to how well an exercise ball works as a desk chair.
Using an exercise ball is thought to have a variety of advantages, including better balance, increased energy, and better posture. The ball may also enhance energy expenditure, which translates to more calories expended because it stimulates frequent position changes.
In a 2017 study, researchers observed how participants' bodies responded throughout a 10-minute sitting time and came to the conclusion that sitting on a stability ball engaged the lower body muscles. Many supporters also think that sitting on a ball increases activity. One study even suggested that it might even improve core endurance. Once you've got the ball at hand, it's simple to roll away from the desk and perform a few exercises that will strengthen your core.
According to several studies, there is little to no correlation between utilizing an exercise ball at work and the alleged advantages. Some of the evidence indicates the risk of harm.
To get the most out of your new chair and maintain safety, keep these things in mind if you choose to utilize an exercise ball at your workplace.
The height, angle, and inflation level of your ball all have an impact. The angle of your thighs should be somewhat downward rather than at 90 degrees. The ball, though, shouldn't be so high that you wind up having to support your wrists on the keyboard.
Place your ball in front of a wall so that you can be caught if you fall, especially during early use and if you have the opportunity to design your workstation. For the same reason, placing an exercise mat beneath your ball can offer padding and support. Another choice is to utilize a base or frame to keep your ball chair in place. Some even offer lumbar support, which could protect your lower back by encouraging better posture (as long as it doesn't drastically alter it, which would increase low-back strain).
Start with a half-hour or less when first utilizing a ball as a chair. To test your tolerance, gradually increase your duration each day.
You might wish to switch between an active workstation, a ball chair, and an ergonomic desk chair. There are more options besides ball chairs with frames, wheels, and lumbar support, like:
Numerous of these possibilities, according to research, can enhance energy expenditure without affecting your capacity to do your responsibilities. And they may even be more pleasant than chair-based sitting. Nevertheless, regular standing, walking, and stretch breaks are usually preferable options. More harmful than total sitting time is prolonged, continuous sitting.
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