The fitness ball’s journey from the playroom to the exercise room proves its versatility. Italian toymaker Aquilino Cosani created them for children; Swiss physical therapist Dr. Susan Klein-Vogelbach discovered their rehabilitative potential and American fitness professionals such as Paul Chek saw their value as an exercise device. The ball adds a new dimension to an exercise program, but appropriate sizing, proper exercise form and ball maintenance effect its efficiency.
Size Matters
The balls’ diameters range from 17 to 29 inches. Taller people usually use a larger ball and shorter people use a smaller one, but fitness experts at Northwestern University advise that leg length is more important than your actual height. While your legs should be in a 90-degree angle when sitting upright on the ball with your knees bent and your feet on the floor, there are a few exceptions to the rule. People with stability issues may feel more comfortable on a larger ball. A smaller ball suits some Pilates exercises.
Inflation
Firmer, fully inflated balls provide a greater challenge, so seniors or people with balance problems should use a softer, less inflated ball. Most stability balls come with a cheaply made pump, but a bicycle pump is faster and more efficient. Since the balls deflate after a few uses, keep the pump handy at all times.
Care and Maintenance
Keep the balls away from any heat source, and never store a fully inflated ball in your car. Clean the ball with a damp cloth, and frequently inspect it for damage. Check the floor for sharp objects, and keep the ball away from pet claws.
Balls for the Balance-Challenged
While the balls enhance balance, seniors or people with severely impaired balance may find them difficult to use. Two ball variations provide viable alternatives. The peanut-shaped balls, also called the physio roll, are more stable than traditional balls. Another type of ball is filled with 2.5 lbs. of a sand-like substance, which keeps the ball from rolling away.
Balls and Weight Training
Some people combine strength and balance training by using the ball as a weight bench. Use burst proof balls for this purpose, and use a spotter if you intend to lift more than five lbs. A larger ball provides a wider, safer base of support for supine weight-training exercises.
About this Author
Lisa Marie Mercer has been a professional writer for nearly 10 years. She has authored “Open Your Heart with Winter Fitness,” “Breckenridge: A Guide to the Sights and Slopes of Summit County” and “101 Fitness Tips for Women.” She’s worked as a fitness professional, tour guide and ski resort employee. Her work has appeared in “Aspen Magazine,” “HerSports,” “The Professional Skier,” “Pregnancy Magazine” and “Wired.”
