Exercise Balls vs Office Desk Chairs

Office ergonomics is something all conscious business owners should be aware of. It should feature in the initial planning of every office environment and should influence the office furniture you buy. The range of office furniture businesses have to choose from is vast, but you need to ensure it is set up in the best possible way to maximise the wellbeing of your employees.

Ergonomics isn’t always a tedious topic; occasionally it gets downright quirky – all in the name of design partnering with good health practices. Take, for example, exercise balls.

In recent years, a visitor to any trendy design company wouldn’t be surprised to see the employees balancing precariously at their desks on exercise balls. These over-sized beach balls have been used in gyms for years for developing core strength, balance and fitness, but do they really have a place as office furniture, and can they replace your ergonomically-designed chairs?

Office Exercise Balls: The Pros and Cons

The theory behind the introduction of exercise balls in the office is sound. The problem is the sedentary lifestyle that office work inevitably brings. A Business Insider piece from 2016 outlines all the damage that can be done from sitting at your desk all day. It has been linked to increases in obesity, heart disease and more.

As a solution, some offices have introduced exercise balls (also known as Swiss balls) – but do they bring additional benefits when compared to the humble office chair?

Pros

You’ll likely find exercise balls dotted around your local gym. Predominantly, they are used to improve trunk muscle activation and increase the strength of muscles in that area. The muscles in the trunk are responsible for moving your vertebral column, as well as forming your abdominal walls and covering your pelvic outlet.

The way you are required to balance on an exercise ball dictates that you use these muscles to avoid falling off. Gym-goers might use an exercise ball if they wish to work on their core strength.

For office workers, the muscular benefits are the same. As a secondary benefit, exercise balls could also intuitively increase the number of calories you burn.

Supports of office exercise balls might also suggest that improvements to posture and balance can arise from regular use.

Cons

Compared to a well-crafted ergonomic office desk chair, exercise balls are lacking in a few key areas. Given they’re designed for use in a gym in short bursts that focus on a specific set of muscles, it’s hardly surprising that they don’t meet the requirements of long-term daily use.

Fundamentally, exercise balls are missing some key ingredients that offer employees support throughout the working day. Armrests offer protection of arms and wrists, and back support allows people to sit in comfort without straining their back. You can’t adjust the height of an exercise ball, which could leave some employees stretching to reach their keyboard. After extended use, the risk of back, elbow and arm strains could increase. Plus, the constant balancing required will likely lead to fatigue.

There are also legal concerns with their use. Exercise balls don’t meet UK health and safety standards in a number of ways. Without a five-star base, adjustable armrests and an adjustable backrest, they fall below the minimum requirement of the[MF1]  Health and Safety Executive (HSE). If an employee were to injure themselves at work when using an exercise ball instead of a chair, your organisation could be liable.

Office Exercise Balls: The Research

Given what we now know about the health dangers of office work, research is beginning to pile up that investigates new ideas like the exercise ball. However, the evidence suggests that for those who use them, just as many problems can arise as can be solved.

One study from the University of Waterloo in Canada said that sitting on an exercise ball for prolonged periods “may not be advantageous” when compared with an office chair. The Centre of Research Expertise for the Prevention of Musculoskeletal Disorders went further, saying that the instability of the ball may “increase the risk of developing low back discomfort and increase the risk of sustaining an injury”.

A perceived benefit of using exercise balls is the positive impact it has on your spine, but studies into this have found no benefits. A 2008 study from VU University in Amsterdam found more spinal shrinkage in those who used the exercise balls compared to those using office chairs. The study concluded that the “advantages with respect to physical loading of sitting on an exercise ball may not outweigh the disadvantages”.

Intuitively, you might look at an exercise ball and see how the physical benefits that can be gained from the gym could be translated into the office. Weighing up the available evidence, it seems that belief may have been misguided.

Should You Sit on an Exercise Ball Instead of a Chair?

In summary, the science sits firmly in the camp of the traditional office chair. Exercise balls are designed for use in the gym and that is where they are best placed.

Still, the intent and theory behind their introduction is commendable. Nailing the ergonomics of your office furniture can be of great benefit to the health and wellbeing of your employees. For managers, HR workers and business owners, your focus should be on how you can find the best, most ergonomic furniture to create the perfect workstation. Take a look at our office chair buying guide for more on what to look for.