So many people are trying to figure out ways to stay healthy at work. If you have a family or other obligations after work, it is not always easy to make it the the gym at night. Exercising only on  the weekends isn't enough; it is very challenging for many to get in the required amount of strength training and cardio exercises in a week. The last frontier is trying to figure out some office exercises.

Last week we wrote a blog about some great exercises with a fitness or stability ball. Today, we have another exercise ball suggestion, and this one can help you all day long. We want to talk about the benefits of using an exercise ball as your home or office chair. Not only is it good for you, it is thoroughly enjoyable. Here are some of the benefits of using an exercise ball as your chair. Whether you spend your desk time at the office, or studying at home for that next exam, exercise ball chairs can help you in many ways.

Forces proper spine alignment - Because an exercise ball is not stable, your body needs to try to balance itself on it. The perfect spinal posture is coincidently the easiest to balance with.

Causes you to frequently change positions - This helps reduce damage caused by prolonged sitting in the same position.

Improve your balance - Sitting on an unstable surface all day will improve your sense of balance, and improve the reactions of your muscles.

Improves your circulation - Using an exercise ball will keep the blood flowing to all parts of your body, throughout the day.

So instead of trying to figure out exercises you can do at work while sitting at a desk, use an exercise ball as your office chair, and have fun while you improve your health.

You have probably seen stability balls (or exercise ball) in the gym. Have you wondered what to do with them? Actually, they are very versatile. They promote balance and stability and really work out your core. But the best part is, they are inexpensive, and versatile, so you can get a great workout with them, even at home. With a fitness ball you can get a great work out for your arms, core, chest, butt and thighs. Here are a few of our favorite exercises with a stability ball.

Push-up on a ball
Your arms and shoulders are the first to take the brunt of this exercise, but your chest and core feel it too.

• Lie with your abdomen on an exercise ball and walk your hands forward on the floor until the ball rests under your thighs.
• Pull your navel in toward your spine, bending your elbows.
• Lower your upper body to the floor. Hold this position for three seconds, and then push up so your elbows are straight but not locked. Keep your head in line with your spine and your abs engaged. Simulating a push up.
• Start with 5 reps, working up to 15. Once you've mastered 15 reps, rest for one minute and then do a second set.

• Place an exercise ball between the wall and the curve of your lower back.
• Stand with your feet shoulder-width apart.
• Bend your knees and lower 5 to 10 inches, keeping your shoulders level and your hips square. Hold this position for 3 seconds and then stand back up.
• Start with 5 reps and work up to 12. Rest for 30 seconds and do another set.

• Lie on your back holding an exercise ball and lift your feet so your shins are parallel to the floor. For a more intense workout, keep you legs straight in the air.
• Lift your head, neck, and shoulders, and place the ball between your legs.
• Now lower your legs and reach your arms back.
• Come back up and grab the ball.
• Continue to pass the ball back and forth from your hands to your legs 10 to 12 times.