Using an exercise ball as a chair in the workplace has become a popular alternative to traditional seating. While there are some potential benefits, there are also notable disadvantages to consider. Below, we explore both the advantages and drawbacks of using an exercise ball as a chair, as well as tips on how to use it properly and alternative ways to improve posture.

Potential Advantages

  • Improved core strength and stability: The unstable nature of an exercise ball engages the abdominal and back muscles to maintain balance, potentially improving core strength and stability.
  • Increased calorie burn: While the difference may be minor, using an exercise ball can result in slightly higher calorie expenditure compared to a traditional chair.
  • Better posture: Sitting actively on an exercise ball encourages users to engage their core and back muscles, promoting a more upright posture.
  • Improved breathing: Sitting upright on an exercise ball can improve lung function and increase air capacity, leading to better breathing.
  • May encourage stretching: Having an exercise ball nearby might inspire individuals to take breaks for stretching and exercises throughout the day.

Potential Disadvantages

  • Limited research-backed benefits: Studies show limited evidence supporting the benefits of using exercise balls as chairs. Some research also points to potential drawbacks.
  • Lack of support and potential discomfort: Exercise balls lack the back and arm support found in ergonomic office chairs, which may lead to discomfort and pain, especially during prolonged use.
  • Difficulty maintaining proper posture: While an exercise ball may initially encourage good posture, sitting on an unstable surface for extended periods can cause fatigue, leading to poor posture.
  • Negligible calorie burn and potential spinal shrinkage: The increase in calorie expenditure from using an exercise ball is likely insignificant. Additionally, research suggests that using an exercise ball might lead to spinal shrinkage due to prolonged sitting.
  • Injury risk: The instability of an exercise ball increases the risk of falling, especially if the ball is improperly used or deflates unexpectedly. Sharp objects can also cause punctures.
  • Potential for distraction and impact on concentration: For some individuals, sitting on an unstable surface can be distracting, affecting focus and productivity.
  • May not meet workplace safety standards: In certain regions, exercise balls do not comply with safety regulations for office chairs due to the absence of features such as a five-star base and adjustable height.

Recommendations and Alternatives

  • Limited use and alternation with ergonomic chair: Experts recommend limiting the use of an exercise ball as a chair to a maximum of 20 minutes at a time. Alternating with a traditional ergonomic chair can help minimise discomfort and reduce risks.
  • Ensure correct size and inflation: Selecting the appropriate size exercise ball and inflating it correctly is crucial for maintaining good posture and comfort.
  • Create a safe workspace: Ensure that the workspace is free from clutter and sharp objects to reduce the risk of falls and injuries. Consider placing the exercise ball near a wall for additional support.
  • Consider alternative ergonomic options: Sit-stand desks, treadmill desks, Deskcycles, and active sitting cushions may provide more effective and ergonomic alternatives to traditional seating.
  • Prioritise regular movement and breaks: Regardless of the type of chair used, it’s important to take regular movement breaks throughout the day to mitigate the negative effects of prolonged sitting.

Ultimately, it is advisable to consult with a healthcare professional or certified ergonomist before incorporating an exercise ball or any other alternative seating arrangement into the workplace. This can help determine the most appropriate and safe option for individual needs.