Why You Should Use a Balance Board with Your Standing Desk

Prolonged sitting has been identified as a risk factor for several health conditions, such as heart disease, diabetes and some cancers. Standing can combat these adverse health outcomes. However, prolonged standing is not without its own set of risks. Standing can accelerate the onset of fatigue, decrease the blood flow to the muscles, and cause pain in the leg, back and neck muscles.

The solution? Dynamic standing — the practice of engaging in small, continuous movements while standing, rather than remaining still in one position (for example, fidgeting or balancing on a soft or unstable surface). This can be assisted with ergonomic products, such as a balance board.

What is a Balance Board?

A balance board is a training device with a flat top and an unstable base. It is designed to improve balance, coordination, posture and core strength, and can also aid in rehabilitating and preventing injuries. Balance boards are used in a range of settings, from physio and sports training to everyday fitness routines, including with a standing desk.

There are several different types of balance board, including but not limited to:

1. Rocker Board: A rocker board has a flat board on top of a fixed, curved base. It tilts in one direction, either side-to-side or front-to-back.
2. Wobble Board: A wobble board features a round or square board placed on top of a spherical or hemispherical base. It can move in multiple directions, allowing for 360-degree rotation and tilt.
3. Roller Board: A roller board consists of a flat board placed on top of a cylindrical roller. The board rolls back and forth on the roller
4. Springboard: Springboards have a flat surface on top of a set of springs
5. Fluid Balance Board: These boards have a fluid-filled base that shifts as you move.

Benefits of Using a Balance Board

A balance board is an excellent tool for facilitating dynamic standing - constant micro-movements when standing up, which helps to maintain a dynamic and healthier posture. This has several benefits for our physical and mental health, including improved posture, healthier joints, and enhanced focus. Let’s look at the benefits of using a balance board in more detail.

Better Posture

Using a balance board can lead to significant improvements in posture, due to the engagement of your muscles. In short, as your body strives to balance on the board, your core muscles are activated. These muscles play a crucial role in supporting the spine and maintaining an upright posture, reducing the likelihood of slouching and improving your overall posture.

Over time, these benefits compound, leading to sustained improvements in posture that can help prevent musculoskeletal issues related to poor alignment, such as chronic neck and back pain or headaches.

Improved Core Strength

The continuous adjustments your body makes to stay balanced on the board target your abdominal muscles, obliques, and lower back. A stronger core doesn't just support better posture; it also plays a critical role in alleviating pain and reducing the risk of injuries. Research from the National Strength and Conditioning Association states that a strong core can improve athletic performance by providing a solid foundation for movements, enhancing balance, and reducing the likelihood of muscle strains. 

Reduced Fatigue

Standing in one position for too long can lead to fatigue and discomfort, in particular in the lower back, legs and feet. This is due to the lack of movement, which can cause muscles to stiffen and blood circulation to decrease. A balance board encourages constant, small movements, which prevents the muscle fatigue often associated with standing for prolonged periods of time.

By encouraging these subtle movements, balance boards also help to prevent pooling, which can be particularly beneficial for individuals who are prone to varicose veins.

Better Joint Health

Joints allow our bodies to move in a variety of ways—bending, pulling, lunging, hinging, and more. When joints are healthy, it's easier for us to remain mobile, and healthier joints also reduce the risk of injuries. 

The constant micro-adjustments required to stay balanced on a balance board help to strengthen the muscles and ligaments that support these joints, improving overall joint health. 

Increased Focus and Productivity Levels

The slight movement involved in maintaining balance on a balance board stimulates blood flow and increases the delivery of oxygen and nutrients to the brain, which enhances cognitive function and leads to better focus, improved memory, and higher productivity levels

Lose Weight

Using a balance board as part of your daily routine can also contribute to weight loss by increasing your overall energy expenditure.

One study looked at the differences in energy expenditure for 30 healthy adults while they were at work. The researchers measured participants’ energy expenditure while sitting, while standing on a flat surface, and while standing on a balance board. Participants performed a total of 1.5 hours of typing — 30 minutes in each of the 3 positions. Results showed that energy expenditure was 14.2% higher when using a balance board than when sitting, and 11.6% higher than standing on a flat surface, making this the most promising solution for burning calories. 

The Gymba Balance Board

When it comes to balance boards, the Gymba Balance Board is the standout option. The board features a patented design that mimics the natural movement of the foot, allowing you to 'walk' while at work. This activates the leg, ankle and foot muscles, engages the core, and improves posture and circulation — all without you having to leave your desk.

The concave side is used for walking-in-place and rocking motions, but can also be used for therapeutic arch stretches and foot massage. The convex side is used for calf stretches, back stretches, toe lifts, heel lifts, and other stretches.

Unlike other balance boards that offer limited movement, the Gymba Balance Board is designed to encourage a wide range of motion; you can move from side to side, front to back, and even make slight rotations. It also includes 2 massage balls — one soft, one firm — to improve the circulation in your feet.

In one test, consumers reported that the Gymba board led to less muscle pain and tension, less fatigue, better posture, more elastic ankles, calves and buttocks, and increased blood circulation — with standing resting heart rate decreasing an average of 4.5 beats in the test group. Consumers also reported that the Gymba had a positive effect on the progression of the working day and that it was more pleasant than standing on a hard surface.

In another, small-scale pilot, when compared to sitting, casual and active, Gymba uses increased thigh muscle activity by 82% and 194%, and calf muscle activity by 204% and 290%. Gymba use also increased thigh muscle activity by 62% and 162%, and calf muscle activity by 115% and 181%.