These days, standing desks are widely used across the workspace but standing for a prolonged duration has its own set of health issues.
Yes! Standing is far better than sitting, but it could also lead to severe health issues. For instance, if you stay in a stationary posture while standing, you might suffer lower back pain. The posture can also fatigue your body and disturb your sleep.
Overall, we are trying to say that only standing could be dangerous. You might be curious about the correct posture to avoid injuries in a workspace.
Well, there isn’t any IDEAL posture, but you can make your normal posture “close to perfect with some tweaks.”
For example, A balance board can help you reduce the overall chances of developing varicose veins.
In this guide, we will talk about balance boards and their benefits. Later, we will also brief you about the best practices of using a balance board in a workspace.
Let’s start with a brief introduction to Balance Boards:
A Balance board is training equipment mainly used in conditioning programs for athletes. These days, balance boards are commonly used to enhance ankle movements and the body’s overall balance.
Besides this, balance boards keep you alert and attentive all the time. As soon as you get distracted, you will lose your balance.
Balance boards have flat top surfaces and unstable bottoms. Balance Boards are categorized based on the different bottoms.
There are dozens of Balance board types, but only a few would work well in your workspace. We have listed a few of the most common types of balance boards. Based on your requirements, you pick the most appropriate option for you.
Rocker Balance board is one of the easiest to use, thanks to its semi-cylindrical base. It has a limited range of motion. It can either move forward-backward or left-right.
For beginners, Rocker Balance Board is a perfect option. Also, it is one of the best options for elders or people undergoing physical therapies or treatments.
Motion: Either Forward-Backward or Left-Right
Suitable for: Beginners
Here comes a balance board with a cylindrical base. A roller balance board has a wide range of motion, and it needs a lot of attention to balance properly. We won’t recommend a beginner to try a Roller balance board.
Unlike a Rocker Balance board, a Roller board has two dimensions of motion: Left-Right and Tilt.
If you have tried balance boards earlier and know how to operate them perfectly, you can try your hands on the Roller Balance board.
Motion: Left-Right and Tilt
Suitable for: Experts
The spring balance board has two flat surfaces with attached springs in-between both. While using this board, you have to distribute your weights equally on both sides.
Springboards are comparatively new in the market. These were introduced around a decade back. In order to use Springboard, one must have decent strength in the core.
It helps you improve balance over a short period. Besides this, these boards have more height than other basic balance boards; therefore, it has a slightly upper edge for shorter individuals.
Motion: Left-Right and Tilt
Suitable for: Intermediate
The wobble balance board has a bowl-shaped bottom. Footprints of these boards are comparatively smaller than other balance boards.
Wobble balance board has a motion range of 360-degrees; therefore, it needs expert handling. We won’t recommend this board to an absolute beginner.
Suitable for: Experts
You must be aware of Bosu Ball; most of you might have seen it in your gyms. Well, it has a balance board version as well. However, the design is slightly different, but the overall concept is similar to Bosu Ball.
Half balance ball has a flat top and half ball-shaped bottom. Using the half balance ball, you can perform a wide range of physical activities. However, using it inside a workspace could be a tedious task. It has two significant constraints, its large size and extra weight.
Anyways, a Half balance ball will be your favorite gym accessory at home.
It is scientifically proven that using balance boards in the workspace or while working could reduce the chances of repetitive strain injuries. Balance boards have a lot of health benefits. A few of them are listed below:
According to studies conducted in 2018, it was found that balance boards increase the energy burn in the body and impact the oxygen requirement. This might seem tiring to you, but this will train your muscles and stabilize them to carry the bodyweight efficiently in the longer run.
To maintain a perfect balance on these boards, you must be completely focused on it. However, while working, you will be distracted often, and in those instances, your balance will be disturbed. Perhaps, to regain the balance, your body will be in motion.
This will result in constant motion of your body and muscle, and you can prevent a stationary posture.
As the name suggests, balance boards require your constant efforts to maintain balance. Therefore, while working, you will always be focused, and there won’t be many instances where you are lost in between.
Balance boards are very effective post meals; you can easily prevent sleepiness.
Studies in 2017 found that using a balance board daily could help you improve memory and concentration. We all know that aerobic training is excellent for mental health, but in today’s busy lifestyle, only a few can spare some time for an aerobic training session.
Balance boards are an excellent alternative for aerobic training. Although with balance boards, the results will be slow, but eventually, you will have a positive impact on mental health.
Inappropriate use of a balance board can lead to injuries. You have to be well aware of the dos and don’ts.
In this section, we have listed some of the significant points to consider while using a balance board in a workspace:
- Pick the most appropriate balance board as per your workspace layout. Using a too big or too small balance board could require you to put in extra effort and additional time that will directly adversely impact your productivity at work.
- While buying a balance board, make sure it aligns with your skills. Over time, you can improve your skills and switch to a more advanced balance board.
- Weight distribution must be even on both sides of the balance board. You can either lean on your heels or toes accordingly to maintain the balance.
- Align the body properly before jumping onto the balance board.
- Start with micro-movements.
- For beginners, It is recommended to use flat-soled shoes.
- Using a balance board on slippery or wet floors is not suggested.
- While using the balance board, looking straight at some point far from you is recommended. Looking at the feet could make you anxious and wobble more.
You can also check out the perfect balance board exercise guide.
Over these years, balance boards have been beneficial at the gym, but now you can get all their benefits in your workspace.
Standing posture can be dangerous for your body. Physical and mental health get adversely affected due to bad postures at work. A Balance board can do wonders without even affecting your productivity.
You can pick any of the balance board types mentioned above as per your skill set. We would say start with the most basic balance boards so that you don’t have to put in extra effort in balancing your body.