Using an Exercise Ball is a great way to increase your core strength and balance.
As I write this I am rocking back and forth on my latest purchase. I got a Balance Ball!
I have wanted a Exercise Stability Ball for a long time. One thing that stopped me from purchasing a Pilates Ball was my fear of falling off. My second fear was that the ball would not hold my weight. Either experience might cause me more pain than I was looking for. As I spoke to my friends, I found that my fear of the ball not holding me, seems to be common.
As with most purchases I have never made before I tend to look up reviews and suggestions; I did this for my Balance Ball too.
When purchasing a Balance Ball, size matters.
The size of the ball you choose should be based on your height. I got a 65cm ball because at my tallest I stand 5 ft 7 inches; based on my weight (gravity works) I teeter between 5 foot 6.5 to 7 inches. When we purchase a second ball we will get a 55cm ball because Karen measures 5 foot 4 inches tall.
Next to answer my fears about the ball not taking my weight I started reading the product statistics on packages and found that most of the balls found in the store only take up to 250-350 lbs of pressure. If you are a Skinny Minnie and everyone you know is like you, this is great…but I am not and many of the people in my life are not. Not only did I want to feel comfortable but I wanted my friends and family who come to visit to feel comfortable on the ball so I was excited to find a ball that takes up to 1000 lbs of pressure. I have peace of mind that my ball is going to hold everyone I know and sometimes even more than one at time (my 9 month old nephew likes to be bounced and rocked to sleep on my new ball).
The ball I purchased, I found online; it happened to be on Amazon, Black Mountain is the manufacturer and with my ball came an air pump and great instructions; please always read the instructions. You should never use an air compressor to fill your Balance Ball. Over or under inflating your ball is never a good idea. One thing you might want to purchase, if you don’t already have one, is a measuring tape that measures up to the circumference of the ball you purchased. I am known to sew on occasion so I already had one.
Inflating Exercise Ball:
Diameter (the height of the ball)
- 45cm ball – 17 1/2 inches
- 55cm ball – 22 inches
- 65cm ball – 26 inches
- 75cm ball – 30 inches
- 85cm ball – 33 1/2 inches
Circumference (the part you measure as you inflate your ball)
- 45cm ball – 56 inches
- 55cm ball – 68 inches
- 65cm ball – 80 inches
- 75cm ball – 92 inches
- 85cm ball – 105 inches
I sit on my ball every day.
I started with the goal of at least one hour a day, but I am on my ball several times a day and sometimes I sit on it several hours a day. It doesn’t feel like I am exercising on the ball; it feels like I am playing. I have chronic pain and lymphedema so regular chairs cut the circulation off in my legs and I swell really bad, but I can sit on my ball and work and even while I do so, I tend to rock back and forth, this keeps the muscles in my legs working like a pump and so my normal swelling is reduced. I sit on the ball to watch TV as well and often I find myself bouncing up and down or even doing sit ups on the ball because it is fun; a really good stretch that used to be only won on the floor, can be done on the ball and I don’t have to strain to get up off the floor. While I am sitting on the ball, I am using all kinds of muscles but I don’t notice until I get off the ball.
Last night we had our friends over and at some point every person sat on the ball, many times with that adorable little guy we all love so much. The 80 inch in diameter charcoal colored ball is not hard to miss. Right now our home is very small and we have limited furniture so I tend to end up on my ball for hours while we visit; I slept REALLY good last night…after Karen had to help me up because I had exhausted myself without noticing it.
I am already noticing a difference in the way I walk. I feel like my legs are longer and I stand taller. I also see that my face is smaller and part of my backside has been lost, but I am not missing it. Today I was doing my normal stretches for my waist and back and I noticed that I was grabbing my thigh as I turned around; before today I used to grab onto my stomach because it was in the way…I wont miss that part of my stomach either.
If you only purchase one workout item for your home, I highly recommend a Balance Ball!
Karen G Clemenson is willing to give you a personal Balance Ball class if you need some help getting started. Contact Wellness Works NW for a free initial consultation for a Fitness Assessment. Wellness Works NW is located inside Forever Fit Gym in Longview, Washington. We serve Cowlitz County and the surrounding areas.
Summer D Clemenson co-owns Clemenson Enterprises and Wellness Works NW with her wife, Karen G Clemenson. Their personal motto is Creativity, Honesty & Positivity are a must! This mantra helps them stay community and wellness minded in all they do. Summer also writes poetry and inspirational blogs @ ClemensonEnterprises.com. Her crochet art can be viewed and purchased @ KnottyWares.com & she loves special orders!
