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.

National Women’s Health Week is an effort to raise awareness about manageable steps women can take to improve their health. The focus is on improving women's health and the importance of incorporating simple preventive and positive health behaviors into everyday life.

Women are the caregivers: for spouses, children and parents, and they often forget to focus on themselves. However, research has proven that when women take care of themselves, the health of the entire family improves.

Maintaining regular health checkups is one of 5 health habits that can improve women’s health. The others are physical activity, a healthy diet, not smoking and engaging in safe behavior.

For regular health appointments, a bone density scan is very important. Having healthy bones is important at any age, but as we age our bones get thinner. Healthy eating habits, regular cardio exercise and a strength training routine are imperative to healthy bones. Osteoporosis is a concern for women, as women are four times more likely to develop this disease than men. To limit the risks of Osteoporosis, women should definitely engage in weight-bearing exercises. Eating healthy and possibly taking calcium supplements also aids in prevention.

What are those weird-looking weights with handles? They are kettlebells and they are worth meeting on a weekly basis. It has recently been discovered that people who did an intense 20-minute workout with kettlebells burned, an average of 400 calories, or 20 calories a minute.  If you need help with the math, that is like running a six-minute mile. Most likely, this is because kettlebell workouts combine cardio and strength training and use several muscle groups at once.

Using a kettlebell burns 70 percent more calories than a typical strength routine. There certainly is a lot of strange looking exercise equipment, but kettlebells you've gotta try. A 20-minute kettlebell workout is worth about an hour on the treadmill! They sculpt every part of your body. Most exercises with them involve swinging the kettlebell up or across the body. All of the weight is below the handle, so your core has to work hard to counteract the momentum. So as a result you will lose inches and while getting stronger and leaner.

If you want to learn how to use kettlebells, work with a personal trainer who can help you design a workout to achieve the goals you want, in a realistic time frame. A trainer at Answer is Fitness can help you get a feel for using kettlebells and burn about 400 calories while you can sculpt your entire body with a fun and different routine.