The exercise ball, also known as a stability ball or Swiss ball, is a large, inflatable sphere often used in place of an office chair or for light activity, such as bouncing. This alternative does contribute to energy expenditure, but the increase is quite small. Sitting or gently bouncing on the ball requires slightly more effort than remaining stationary in a standard chair, causing a minor elevation in calorie burn.
How the Exercise Ball Increases Energy Expenditure
The primary reason an exercise ball increases energy use is due to unstable sitting. Unlike a fixed chair, the ball is a dynamic surface that requires the body to constantly adjust to maintain balance. This continuous, low-level muscular effort is categorized as Non-Exercise Activity Thermogenesis (NEAT). NEAT includes the calories burned from all physical activity that is not sleeping, eating, or dedicated exercise.
The body must engage deep stabilizing muscles, particularly in the core, hips, and lower back, to prevent sliding off or falling. These subconscious micro-movements keep the spine aligned and the body centered over the ball. This constant, subtle muscle activation elevates the body’s metabolic rate above the resting baseline of passive sitting. The total energy expended is still slightly higher due to the inherent instability.
Quantifying the Calorie Burn Compared to Sitting
Scientific studies measuring energy expenditure show a distinct but modest difference between sitting on an exercise ball versus a standard chair. Research indicates that using an exercise ball for clerical tasks burns approximately 4 to 8 additional calories per hour. This translates to roughly 30 to 64 extra calories burned over a typical eight-hour workday.
Standing while working burns a similar amount of extra energy per hour as sitting on the ball. The Metabolic Equivalent of Task (MET) value for unstable sitting is very close to that of passive sitting, which is generally 1.0 MET. The difference is not substantial enough to replace moderate-intensity exercise, such as light walking, which burns hundreds of calories per hour depending on speed and body weight. The benefit is solely derived from elevating the metabolic rate slightly above a completely sedentary level.
Strategies for Maximizing Calorie Expenditure
While simple unstable sitting offers a marginal increase in energy expenditure, several techniques can maximize the calorie burn. Controlled, gentle bouncing on the ball forces the larger leg and gluteal muscles to engage rhythmically, slightly raising the heart rate. This movement transitions the activity from simple unstable sitting to a form of very light exercise.
Incorporating small, deliberate movements can also heighten the burn by increasing muscle recruitment. Gentle pelvic tilts, where the hips roll slightly forward and backward, or light marching in place adds dynamic muscle work. Holding light hand weights while performing these movements can also increase the total energy demanded. The goal is to move the activity just beyond subconscious stabilization without disrupting the ability to perform desk tasks.