Does a Balance Board Burn Calories?

Key Takeaways

• Balance boards burn more calories than sitting or standing still, helping you stay active at your desk.
• Continuous micro-movements strengthen your core, legs, and posture muscles.
• On average, users burn around 100–120 calories per hour while balancing.
• Consistent use supports NEAT (non-exercise activity thermogenesis), aiding in weight management.
  

If you’ve ever wondered, “does a balance board actually burn calories?”, you’re not alone. Many people use balance boards to improve posture, boost focus, or stay more engaged while working, but few realize that they also help your body stay active and burn calories throughout the day.

While standing desks already promote movement, adding a balance board takes it a step further. The small, continuous motions required to stay centered engage your core, legs, and stabilizer muscles, leading to a steady increase in calorie burn.

In this post, we’ll explore how balance boards help you stay active, burn calories, and even support weight loss in a simple, sustainable way. Whether you’re using one at your desk or for short activity breaks, you’ll see how this subtle movement tool can make a noticeable impact on your energy and health.

Does a Balance Board Burn Calories?

Short answer: Yes, a balance board burns calories through continuous micro-movements and subtle muscle engagement that keep your body active, even while standing still.

When you balance, your body constantly makes small adjustments to stay centered. These movements engage your core, legs, and stabilizer muscles, leading to steady calorie expenditure throughout the day. In fact, light balance activity can burn more calories than standing alone and is comparable to the energy used during slow walking.

According to Mayo Clinic research led by Dr. James Levine, using a FluidStance® balance board can increase energy expenditure by 19.2% compared to sitting. This means you’re actively burning calories simply by introducing more movement into your daily routine, which is a perfect example of non-exercise activity thermogenesis (NEAT) in action.

So, if you’ve ever asked, “does a balance board burn calories?”, the answer is a clear yes. Even light, consistent balancing throughout the workday can make a meaningful impact on your overall health and energy.

How Many Calories Does a Balance Board Burn?

A balance board burns about 95 to 120 calories per hour, depending on your weight, balance time, and movement intensity.

That’s roughly 19% more than standing still, according to research from the Mayo Clinic. For comparison, most people burn 60 to 80 calories per hour while sitting and 80 to 100 calories per hour while standing.

These extra calories come from the continuous micro-movements that keep your core, legs, and stabilizer muscles engaged. While it’s not a high-intensity workout, using a balance board throughout the day adds up, helping you stay active, improve posture, and support long-term energy and calorie balance.

(Related: See the Mayo Clinic’s findings on how FluidStance® decks promote active energy use here)

Factors That Affect Calorie Burn on a Balance Board

Several factors influence how many calories you burn while using a balance board. It’s not a one-size-fits-all activity. Here’s what makes the biggest difference:

• Body weight: Heavier individuals naturally burn more calories performing the same movements since more energy is required to maintain balance.
• Balance time: The longer you stay balanced throughout the day, the more those small, continuous movements add up to meaningful calorie burn.
• Intensity and movement: Incorporating gentle twists, squats, or one-leg balancing increases muscle engagement and overall energy expenditure.
• Experience level: Beginners often burn slightly more at first because their stabilizer muscles are still adapting to the constant micro-adjustments.

Experiment with your balance time and movement intensity to find a rhythm that feels active but sustainable — one that keeps your body engaged and your mind focused throughout the workday.

Balance Board for Weight Loss: How It Helps You Move More Every Day

A balance board for weight loss works by helping you move more throughout your day. even while you work. Unlike traditional workouts that require extra time and effort, a balance board promotes steady, low-intensity movement that adds up over time.

This type of activity contributes to non-exercise activity thermogenesis (NEAT), which refers to the calories your body burns through daily, non-exercise movements like standing, fidgeting, or shifting your weight. By subtly engaging your muscles and improving posture while standing, a balance board keeps your metabolism more active than simply sitting or standing still.

Over the course of weeks and months, these micro-movements can support better calorie balance and complement other healthy habits. It’s not a quick-fix weight loss tool, but it’s an effective way to stay active, burn calories, and reduce sedentary time while working or taking calls at your desk.

How to Maximize Calorie Burn with a Balance Board

To get the most out of your balance board, consistency and mindful movement are key. Here’s how to maximize calorie burn while keeping your workday active and balanced:

• Use it while working at a standing desk. Incorporate your balance board into your workspace setup to keep your body engaged during emails, calls, or meetings.
• Stay consistent. Even 15–30 minutes a few times a day adds up. Regular use helps build endurance and muscle activation over time.
• Focus on your core. Focus on small, controlled movements that activate your abdominal and stabilizer muscles for better posture and energy use.
• Add light movement. Mix in gentle stretches, leg lifts, or slow twists to boost circulation and muscle engagement.

For an ergonomic and enjoyable experience, try the Level®, Plane Cloud, or The Original Balance Board. All these wobble boards are designed to keep your body in motion while you work, helping you burn more calories, improve balance, and bring more energy into your day.

Conclusion

Balance boards do burn calories, and they do much more than that. By keeping your body in gentle motion, they help improve posture, strengthen stabilizer muscles, and bring steady energy to your workday.

Even small movements add up. A few minutes of balancing here and there can contribute to better health, focus, and overall calorie burn over time.

Ready to move more and feel better while you work?

Explore FluidStance’s balance boards and bring movement and energy back into your workspace today.

FAQs

Is using a balance board good exercise?

Yes. While a balance board isn’t a high-intensity workout, it engages your core, legs, and stabilizer muscles through constant micro-movements. Over time, this builds strength, improves balance, and supports better posture.

Can I use a balance board for weight loss?

Yes, especially when used consistently. Regular use of a balance board supports non-exercise activity thermogenesis (NEAT) — the calories you burn through daily movement — making it a simple, effective tool for gradual weight loss.

How long should I use a balance board each day?

Start with 10–15 minutes and build up to an hour or more. The key is consistency; short, frequent sessions throughout the day are more effective than long, tiring ones.

Is it safe to use a balance board at work?

Yes, when used properly. Keep your knees slightly bent, engage your core, and ensure your workspace allows for safe movement. Balance boards are designed for low-impact activity that supports, rather than disrupts, your workflow.

(Related Post: Check out these balance wobble board exercises to get the most out of your balance board)