by Cherryl Floyd-Miller

Created on: August 21, 2008   Last Updated: June 08, 2010

You see it often in a home just sitting in a forgotten corner, waiting to catch the next pile of tossed clothing or gathering dust from a lack of use. It is bouncy enough to entertain energetic children and solid enough to serve as extra seating for new DVD movie releases or video games. It is the age-old exercise ball, and as many have discovered, it helps even the most skillful procrastinator exercise with little or no effort.

Exercise enthusiasts use the balls to improve stability, balance, strength and flexibility. When used consistently, exercise balls can help increase energy and burn up to 350 calories per day. At $25 or less, they are an affordable way to align the spine and improve overall circulation.

You should decide whether you want the traditional stability ball filled with air or a medicine ball, made of thick rubber and filled with sand. Medicine balls build resistance in much the same way as free weights or cables, so athletes use them for strength training. Stability balls are much bigger than medicine balls, inflatable and conform to any anatomy. They can hold 600 to 700 pounds and are "burst resistant." Most people use the ball to strengthen abs and the lower back muscles.

You must also buy the right size ball for your height. To properly fit yourself, sit on the ball and make sure your knees and hips are at a 90-degree angle while your feet are flat on the floor in front of you.

Generally, exercise balls should be:

45-55 cm if you are under 5' - 5'2".
55-65 cm - from 5'3" - 5'6".
65-75 cm - from 5'7" - 5'10".
75-85 cm - from 5'11 - 6'4".

When in doubt, buy a size larger than you need and inflate it less. 

One of the best features of the exercise ball is its versatility. It is an effective way to stretch, portable and easy for traveling, can be used at home or in other workout settings, offers a solid exercise option to all age groups, has a long usage life and is maintenance free.

The exercise ball works so well for so many is because it relies almost solely on balance. It forces you to call on muscles you do not use often in order to stay on the ball. Some clever manufacturers even have designed chairs with a stability ball as the seat, and women in labor have used the ball to help their babies descend more easily into the birth canal.

With so many beneficial uses, the exercise ball has become an adaptable way to get in a lot of exercise - no pressure, no sweat.

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