If you're only using it for light activities like sitting, this may be a decent choice. 2012;33:133-41. doi:10.2478/v10078-012-0052-2, Yu W, Cha S, Seo S. The effect of ball exercise on the balance ability of young adults. Your upper body should be vertical with your ears, shoulders and pelvis aligned. Don't over-inflate a smaller ball to make it fit your body; the extra pressure makes it more likely to burst. Less expensive exercise balls tend to support lower weights. When shopping for an exercise ball, finding the right one can be tough, especially because you often can't tell what the ball is going to be like until it's inflated. If the ball gets too squishy, you may need to add air to it. Though it originally started out as a physical therapy tool, exercisers have found that adding a ball to your routine is a great way to shake things up and add intensity and/or support, depending on the exercise. Check your exercise ball regularly for any holes or tears. Kim SG, Yong MS, Na SS. If your weight exceeds a ball's weight limit, using it can pose safety risks, including the possibility of the ball bursting while in use. However, there are some characteristics you can look for before you buy that can help keep you safe during exercise: When choosing an exercise ball, make sure you get the right size for your height. It's worth making sure that your exercise ball will support your weight to prevent potential injuries or bursts that destroy the ball. Choose an exercise ball that is rated at least the weight of your heaviest potential scale weight. Our website is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Read our. Once you get your exercise ball, look for beginner workouts that help you use it for balance, strength,and stability. Sukalinggam CL, Sukalinggam GL, Kasim F, Yusof A. Spine-Health. Elaine Hinzey is a registered dietitian, writer, and fact-checker with nearly two decades of experience in educating clients and other healthcare professionals. You can exercise on such a ball, but may find that the extra-soft ball feels awkward and makes balancing too easy. Get exercise tips to make your workouts less work and more fun. The diameter of your fitness ball is the same as its height. Content is fact checked after it has been edited and before publication. New Study Sheds Light on Mental Health of Elite Athletes, Stability ball training on lower back strength has greater effect in untrained female compared to male, The effect of ball exercise on the balance ability of young adults, The effect of trunk stabilization exercises with a swiss ball on core muscle activation in the elderly. To stay safe, however, it is important to do some research before you buy an exercise ball to make sure you get the right size. Fitness balls lose pressure with use and age. J Hum Kinet. However, if you're using an exercise ball for a variety of exercises, it's always best to go for more expensive, higher-quality exercise balls. Check the height recommendations and choose a ball that suits you best. Stability ball training on lower back strength has greater effect in untrained female compared to male. People of all body sizes can use an exercise ballincluding those who are overweight or obese. Some balls are made out of vinyl, while others are made out of plastic. Exercise balls should have a label on the packaging or directly printed on the ball stating the upper weight limit of the ball. We've updated our Privacy Policy, which will go in to effect on September 1, 2022. 2022 Dotdash Media, Inc. All rights reserved, Paige Waehner is a certified personal trainer, author of the "Guide to Become a Personal Trainer"; and co-author of "The Buzz on Exercise & Fitness.". As your ball ages, you may need to inflate it more often. To start, you might want to stay near a wall for more balance until you get used to using it. By clicking Accept All Cookies, you agree to the storing of cookies on your device to enhance site navigation, analyze site usage, and assist in our marketing efforts. Your knees should be level or slightly lower than your hips when you sit on it (though you might need a larger ball if you're going to use it while sittingat the computer). When fully inflated, you should be able to press 2" into the fitness ball with your finger. J Phys Ther Sci. J Phys Ther Sci. Some exercise balls offer a little give, making them a bit squishier, while others offer a very firm surface. Since weight fluctuates, it's best to err on the side of caution and choose a ball that can support you at the heavier end of your normal weight fluctuation. You can use the following chart to choose the right ball for you but, keep in mind that all exercise balls are made with different materials and different levels of firmness, so sizes may differ between brands. We rely on the most current and reputable sources, which are cited in the text and listed at the bottom of each article. If the ball fits your body but compresses more than 6 inches beneath you, it's not the right size ball for you; it's a larger ball that's been under-inflated. Quality and characteristics can vary widely. If you are heavier than this and do not see the weight listed, it is best to avoid using the ball. Verywell Fit content is rigorously reviewed by a team of qualified and experienced fact checkers. The most common ball sizes, translated to centimeters and rounded up to the nearest inch, are: 45cm = 18 inches, 55cm = 22 inches, 65cm = 26 inches, and 76cm = 30 inches. Most balls are rated up to 250 pounds. Thank you, {{form.email}}, for signing up. You can find exercise balls sold everywhere from discount stores to sporting goods stores. Fact checkers review articles for factual accuracy, relevance, and timeliness. Some exercisers may wonder, however, about exercise ball weight limits. To avoid injury, you should only use a ball that can support your weight. It's also important to choose a ball that works for your height. For example, if your ball has a circumference of 172 centimeters, its diameter is 172 / 3.14 = 55cm. Measure your fitness ball when its fully inflated to ensure its the right size for your body. How do you know the weight limit on an exercise ball? You can usually return the ball if it turns out to be the wrong size. How Much Weight Is Safe to Lose in 1 Week? Using an Exercise Ball If You Are Overweight. You may be able to successfully use a smaller or larger sized fitness ball as you gain experience. Most standard exercise balls have a weight limit of 250 pounds, but some may go up to 300 pounds. It's normal for the ball's size to change as the temperature changes, so keep a pump handy whenever you need to fill it up. Squishier balls are often a good choice for beginners because they offer a little more stability than balls with a firm surface. 2017;29(12):2087-2089. doi:10.1589/jpts.29.2087. Choosing the right exercise ball. Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. These types of exercise balls hold more weight, and they usually last longer. An exercise ball is one of the best pieces of equipment you can use for all kinds of activitiescore strength, balance, stability, weight training, and even cardio. Verywell Fit's content is for informational and educational purposes only. Your exercise ball may stretch up to 24 hours after you inflate it. . If you're worried about getting the right size, it's best to go larger rather than smaller. Typical exercise balls available at places like Walmart or Target aren't always the best quality and some of them only hold up to 250 pounds. Dont lean in any direction to avoid creating a counterbalance. If you don't know the ball's intended diameter but need to know its actual size, place the ball against the wall. Position the box so that it just touches the opposite side of the ball. The effect of trunk stabilization exercises with a swiss ball on core muscle activation in the elderly. Also keep in mind that the ball is an unstable surface, which is why it's so great for building core strength. Exercise Ball Workout for Flexibility and Strength, The Best Exercise Balls, Recommended and Tested by Experts in Our Lab, Finding the Right Size Exercise Ball for You, Here's How to Choose and Use an Exercise Ball. 2014;26(9):1473-4. doi:10.1589/jpts.26.1473. The Best Pilates Equipment for a Studio Experience at Home, 8 Best Balance Training Tools for Better Stability and Core Strength, The 12 Best Pieces of Portable Exercise Equipment of 2022, The Best Core Strength and Stability Gear for Better Balance, The Best Mountain Bikes for Rugged Terrain, The 10 Best Ab Machines, Recommended and Tested by Experts in Our Lab, How You Can Improve Balance and Stability Using the Stabilizer Muscles, The 10 Best Medicine Balls of 2022, According to a Personal Trainer, 11 Best Dumbbell Racks, Recommended by a Personal Trainer. Then remove the ball, and measure from the box to the wall to calculate the ball's diameter. But, if you're a beginner, that instability may feel strange and dangerous. What size exercise ball do I need to support my weight? Using a ball that is too tall for your height can increase your risk of falls. More costly options are generally better at supporting heavier weights.
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