How to Choose the Correct Size Exercise Ball

Size is no matter when hugging a ball

Exercise balls are available in different sizes. The different sizes accommodate the needs and body type of the user. Some use exercise balls for yoga and Pilates, while others may find them therapeutic for rehabilitation purposes. Still, many replace their office chairs with an exercise ball to maintain correct posture and balance. No matter how you use an exercise ball, you will need to find the correct size for you. You can obtain the maximum benefits and prevent injury merely by finding the right sized ball.

Things You'll Need

• Pencil
• Office chair (optional)
• Wall

Instructions

1. Determine your height. Exercise balls come in sizes 45 cm to 85 cm. The smallest size is appropriate for those who are less than 5 feet tall. Increase 10 cm for every 5 to 6 inches in height above 5 feet tall. For those above 6 feet 8 inches, you will need the maximum size ball of 85 cm.

2. Subtract 4 inches from your suggested ball size, and mark that height on your wall. For instance, if you are 6 feet tall and need a 65 cm (26 inches) ball, subtract 4 inches, and pencil a mark on the wall 22 inches high from the floor.

3. Squat down to the mark on your wall to confirm the size you need. Find the mark on the wall, and squat down to the mark. If this is comfortable and adequate for you, then you have found the correct size exercise ball.

4. Buy a bigger ball if you are in doubt or trying to choose between two difference sizes. You will be able to deflate the ball and fit the ball’s height to meet your needs.

5. Find the right sized exercise ball for an office chair. Fix your office chair seat so you are sitting correctly and comfortably at the desk. Measure your office chair from the floor to the seat. Take that number and add 4 inches to determine the appropriate exercise ball for a seat at your desk.

6. Confirm with your fitness trainer or rehabilitation counselor for the correct size ball. Your fitness trainer may show you different sized balls, and you can test them out before buying. Depending on your therapeutic needs, your rehabilitation counselor may advise you to use a different size ball, so be sure to follow his recommendations.

Tips & Warnings

• If you have a long torso or long legs, you may want to buy a larger ball.

• For those using an exercise ball for an office chair, you find more comfort with a bigger ball.

• Always use a floor mat before using an exercise ball. A floor mat will protect you from carpet burn and accidental falls on hardwood floors.

• Be sure to talk with your doctor before starting any exercise program. Follow all demonstrations by your physical therapist when using the exercise ball at home.