Replacing a standard office chair with a stability ball is a popular way to make a sedentary workday more active. This low-level movement aims to increase energy expenditure by engaging stabilizing muscles that are typically relaxed in a supported chair. This activity taps into non-exercise activity thermogenesis (NEAT), which is the energy burned through movements not classified as formal exercise. Quantifying the calorie burn of stability ball use reveals its metabolic impact.
Estimated Calorie Expenditure
For passive use, simply sitting on a stability ball results in only a marginal increase in energy use compared to a regular chair. Studies measuring oxygen consumption—a proxy for calorie burn—often show the difference is slight, sometimes as little as an extra four to six calories per hour.
The ball’s instability forces the body to make constant, small muscular adjustments, slightly raising the metabolic rate. This modest rise comes primarily from activating core muscles, including the deep abdominal and lower back muscles, to maintain balance.
For an individual weighing around 150 pounds, standard sedentary sitting burns approximately 60 to 75 calories per hour. Replacing a chair with a stability ball might increase this burn to 64 to 81 calories per hour.
Variables That Change the Burn Rate
The actual number of calories burned while on the ball fluctuates significantly based on personal and behavioral factors. Body weight is a major determinant, as a heavier person requires more energy to stabilize and move their mass. A larger individual will inherently experience a greater caloric expenditure for the same activity level.
The intensity and frequency of the bouncing motion are the most influential variables. Someone who is constantly shifting, fidgeting, or actively bouncing will burn far fewer calories than someone who is active.
Sustained, vigorous bouncing can elevate the calorie burn to an additional 50 to 100 calories per hour, transforming the activity from passive sitting to light movement. Furthermore, maintaining an upright, engaged posture requires more energy output than slouching, which disengages the core stabilizers.
Bouncing Compared to Other Desk Activities
Compared to other desk activities, stability ball use is categorized as a very low-level activity. The extra four to six calories burned per hour from passive sitting are minimal compared to the metabolic boost gained from using a standing desk.
Alternating between sitting and standing typically increases total caloric expenditure by an additional 20 to 50 calories per hour. A person who weighs 150 pounds might burn around 70 calories per hour sitting in a standard chair, whereas standing quietly at a desk might raise that to 90 to 120 calories per hour.
Light movement, such as pacing during a phone call, further increases energy expenditure toward the light activity range. While the stability ball offers a slight advantage over static sitting, it is not a substitute for activities involving sustained weight-bearing or locomotion.
Increasing Intensity for Greater Calorie Use
To maximize calorie burn and muscle engagement from a stability ball, the activity must shift from passive sitting to active movement. Incorporating constant, small movements throughout the day can boost the metabolic rate.
This involves making deliberate, small pelvic tilts or subtle side-to-side shifts that require continuous core engagement. A simple way to increase intensity is by performing seated marching, where one foot is briefly lifted off the floor, challenging the body’s balance and forcing the core to work harder.
Additionally, integrating light resistance movements, such as arm circles or pressing light hand weights while seated, ensures upper body muscles contribute to the overall energy expenditure. The goal is to avoid static rest and maintain the constant, low-level muscle activation that defines NEAT.