Hula hoop exercises for seniors

Hula hoop exercises refer to physical activities that incorporate the use of a hula hoop. They provide a fun and effective way to engage in physical activity that helps tone your core, improve balance, flexibility, and overall body strength.

These exercises can be adapted for various fitness levels by changing the weight of the hoop, the speed of the movements, or the duration of the exercise. Always ensure you perform these exercises with proper form to prevent injury.

Hula hooping can be a great low-impact exercise for seniors, as it can help to improve balance, flexibility, and strength. However, it’s always important to modify exercises to suit individual abilities and to consult with a healthcare provider before starting any new exercise regimen.

If you’re new to hula hooping, you might find it helpful to join a class or watch instructional videos online to get started.

Hula hoop exercises for seniors
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Different examples of Hula hoop exercises for seniors

Here are some examples:

Basic Hula Hooping

This is the classic exercise that most people think of when they hear “hula hoop”. Stand with one foot slightly in front of the other and move your hips in a circular motion to keep the hoop up. This is great for toning your abdominal and lower back muscles.

Hula Hoop Twists

Hold the hoop at waist level and twist your torso from side to side. This targets your obliques and helps with rotational flexibility.

Hula Hoop Lunges

Hold the hoop overhead and perform forward lunges. This adds an extra challenge to your balance and engages your core and arms, along with your lower body.

Hula Hoop Squats

Hold the hoop at chest level and perform squats. This adds an extra challenge to your balance and core stability.

Hula Hoop Arm Circles

Hold the hoop in your hands and extend your arms to your sides. Perform arm circles forward and backward. This can help to strengthen and tone your shoulders and arms.

Hula Hoop Jump Throughs

Hold the hoop at waist level, then jump in and out of the hoop, alternating feet. This is a cardio exercise that also works on coordination.

Hula Hoop Pass Around

Stand upright and pass the hula hoop around your waist using both hands. This exercise will challenge your coordination and improve your arm and core strength.

10 benefits of Hula hoop exercises for seniors

Hula hooping can be a great low-impact exercise for seniors, and it can provide numerous benefits as listed below;

  1. Improves Balance: Hula hooping requires and improves balance, which can help prevent falls, a common issue in the elderly.
  2. Enhances Core Strength: Regular hula hooping can help strengthen the core muscles, which are vital for overall stability and daily activities.
  3. Boosts Cardiovascular Fitness: When done with intensity, hula hooping can raise heart rate and improve cardiovascular health.
  4. Promotes Flexibility: The movements associated with hula hooping can help increase flexibility, especially in the hip area.
  5. Improves Coordination: The act of keeping the hoop spinning around your waist or hand requires and improves coordination.
  6. Stimulates Brain Function: The coordination and concentration required to hula hoop can stimulate brain function and potentially slow cognitive decline.
  7. Helps with Weight Management: Hula hooping can burn calories, aiding in weight maintenance or weight loss.
  8. Enhances Mood: Physical activity like hula hooping can trigger the release of endorphins, the body’s natural mood elevators.
  9. Improves Joint Health: The gentle, low-impact movements of hula hooping can help maintain joint flexibility and health.
  10. Promotes Social Interaction: Hula hooping can be done in group settings, promoting social interaction, which is often beneficial for seniors’ mental and emotional health.

Seniors that are at risk of Hula hoop exercises

While hula hoop exercises can provide many benefits, certain seniors may be at risk when performing these exercises, especially if they have specific health conditions or physical limitations. Here are some situations where caution is required:

Balance Issues

Seniors with balance issues might find it challenging to maintain stability while hula hooping. This could potentially lead to falls and injuries.


Those with osteoporosis or low bone density may be at a higher risk of fractures in the event of a fall.

Joint Problems

If a senior has hip, knee, or back problems, the repetitive movements of hula hooping could potentially exacerbate these conditions.

Heart Conditions

While hula hooping can be good for cardiovascular health, those with heart conditions should be cautious and consult with their doctor before starting any new exercise program.

Hernia or Recent Surgery

Anyone with a hernia or who has recently undergone surgery, especially in the abdominal area, should avoid hula hooping until they have fully healed and received clearance from their doctor.

Vertigo or Dizziness

If a senior suffers from vertigo or experiences frequent dizziness, the movements associated with hula hooping may exacerbate these symptoms.

High Blood Pressure

While exercise in general is good for controlling high blood pressure, intense or strenuous activities can lead to sudden spikes in blood pressure. Seniors with uncontrolled high blood pressure should therefore consult their doctor before starting hula hooping.

A final thought about hula hoop exercises for seniors

Hula hoop exercises can be a fun, engaging, and beneficial way for seniors to stay physically active. They offer a range of benefits from improving balance, core strength, and flexibility to boosting cardiovascular health and cognitive function. Moreover, these exercises can be a social activity, bringing an element of joy and community to a fitness routine.

However, like any physical activity, it’s important for seniors to approach hula hooping with safety in mind. It’s crucial to consult with healthcare providers before starting any new exercise regimen, especially for those with existing health conditions or physical limitations.

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