Hula Hoop Exercise Guidelines for Elders

A simple hula hoop gives seniors a chance to relive the joy of childhood while being physically active. Hula-hooping is low-impact, unlike many other aerobic activities, making it easier on the joints of seniors. The activity helps improve balance and core strength in addition to the aerobic effects it provides. Hula-hoop moves that fit your fitness level are key to a healthy, safe workout.
Safety
Be sure to consult with a physician before beginning a hula-hoop routine. While the exercise is low-impact, it is an aerobic activity and you want to make sure your body can handle it. The motion is also potentially dangerous for those with hip or knee problems, including past replacement surgery. Seniors with back problems should also hula-hoop with caution to avoid further injury. Heavier, larger hoops are easier to use because they spin slowly. This means you don't have to work as hard to twirl the hoop and keep it up. Start with the larger hoops to make it a gentle activity. Ease into hula-hooping, starting with only short sessions of a few minutes and building up to longer workouts.
Core Exercises
The basic hula-hoop twirl around the midsection engages the abdominal muscles and raises the heart rate. Stand in a relaxed pose with your knees slightly bent. Hold the weighted hoop against your back, spinning it as you begin a front-to-back rocking motion. Hula-hooping with music makes the workout more interesting. To make the exercise more intense, take small steps forward or backward as you hula-hoop.
Other Exercises
While the core is the primary focus of hula-hooping, seniors have the option of working out other body parts with the hoop. A simple option is to twirl the hula hoop around your arm to work on upper-body strength. To stretch the body, hold the hoop over your head with both hands. Twist gently from side to side, only as far as is comfortable. Focus on slow, controlled movements that stay within a comfortable, safe range of motion.
Modifications
For seniors who aren't able to use a weighted hula hoop for exercise, a simulated hula-hoop move is a possible modification. The Ohio State University Extension suggests holding onto a chair to maintain your balance as you move your hips the same way you would when hula-hooping. This allows for a smaller range of motion, since you don't have to worry about keeping the hoop up. Another option is to use a motion-sensitive video game system, like the Wii, to perform the activity without an actual hula hoop. The system's Wii Fit Plus game offers a hula-hoop activity that allows you to twirl your hips to simulate a character in the game hula-hooping.