Reprinted from the Health District's quarterly publication mailed to district residents (Fall 2002)

(Gwen Sieving, MS, is a health educator in Colorado State University's Health Promotions program. She has a background in exercise physiology.)

answer

The exercise ball was used in the 1960s by Swiss physiotherapists to help children with cerebral palsy improve their balance.

Today, the exercise ball’s popularity has grown beyond the scope of physical therapists. People suffering from low-back problems, bone or joint injuries and stress-related conditions use exercise balls at home and at work.

The exercise ball can double as an office chair if you like. It’s fun and portable. Just sitting on it gives your muscles a workout. That’s because you have to engage your leg and back muscles to keep your balance.

question

What can I do with it?

answer

For starters, get comfortable sitting on the ball. Your feet should be shoulder-width apart with your knees at a 90-degree angle. Begin by sitting on the ball for two to three minutes until you get used to how it feels.
Once you’re at ease in the seated position, you can move on to arm, leg and abdominal exercises. A book titled “Therapeutic Exercises using the Swiss Ball,” by Caroline Corning Creager comes with illustrations.

question

What should I look for in buying an exercise ball?

Balls come in different sizes. Here’s a general guide for choosing the right one: If you’re less than 5 feet tall, pick a 45 cm ball. If you’re 5’0” to 5’7,” you’ll want a 55 cm ball. If you’re between 5’8” and 6’3”, choose a 65 cm ball. Balls sell for around $20. They can be purchased locally at City Drug and the Better Back Store.

Now that you’re on the ball, enjoy!