Fitness
Seniors, hula hoop your way to fitness and good health
Low-impact exercises are great for elderly people, as they don’t put pressure on the joints. So, try the hula hoop exercise for seniors to have fun while maintaining good health.
Circling a hula hoop around the hips is something that will probably take you back to your childhood days. As you go down memory lane, you will see your happy face while swinging your hips with a colourful hoop. It might have been a long time but you can still use the equipment to maintain good health. Yes, it is not just for fun and laughter, but certainly not just for children. It can be part of your fitness routine too. There are hula hoop exercises for seniors too. From improving balance to coordination, this exercise helps the elderly people in more ways than one.
What is the hula hoop exercise?
Hula hoop exercise involves spinning a colourful hoop around your waist, hips, or other parts of your body using controlled movements. “It is a fun, low-impact exercise that improves coordination, strengthens core muscles, and promotes cardiovascular health,” says fitness expert Abhi Singh Thakur. It can be done by beginners, fitness enthusiasts, and also elderly people.
Low-impact exercise, which reduces the stress or pressure on the joints, has positive effects on physical health of elderly people, as per research published in the Jurnal Keolahragaan in 2022.
What are the benefits of hula hoop exercise for seniors?
Elderly people should do the hula hoop exercise for the following reasons:
1. Improves balance
Hula hooping involves constant weight shifts and controlled movements of the core, hips, and legs. “This challenges the proprioceptors (nerve endings in joints and muscles that send signals to the brain about body position), improving balance and reducing the risk of falls,” explains the expert. During a 2001 study, published in Rehabilitation Practice and Science, researchers found that hula hoop exercise helped to improve balance function in the elderly.
2. Strengthens stabilising muscles
The repetitive circular motion targets stabilising muscles in the core (abs, obliques, and lower back), hips, and legs (quads, hamstrings, calves). “By strengthening these muscles, the hula hoop exercise helps to maintain posture and spinal alignment, and stabilises the pelvis during movement,” says Thakur.
3. Enhances cardiovascular health
Hula hooping is a moderate-intensity cardio workout. “Even a 10 to 15-minute session of hula hooping can increase your heart rate, promote blood circulation, and burn calories, which all contribute to your overall cardiovascular fitness,” says the expert.
4. Improves coordination
The rhythmic movement during the hula hoop exercise can enhance your motor coordination, as it requires synchronisation between the upper and lower body. “This can help people, particularly seniors to stay agile and mobile in daily activities,” says the expert.
5. Supports joint health
Joint health is usually a concern for many elderly people. “Low-impact rotational movements can gently mobilise the hips and spine,” says the expert. This can promote flexibility and reduce stiffness in the joints without adding extra stress or pressure on them.
6. Promotes mental health
Doing the hula hoop exercise can release endorphins, which can help to improve mood, reduce stress, and combat anxiety. “It also engages the brain, enhancing focus and cognitive function,” which gets affected as people grow older,” says Thakur.
7. May reduce risk of osteoporosis
The rhythmic movement while hula hooping applies slight pressure to the hips and spine, strengthening bones and reducing the risk of osteoporosis. About 35.3 percent of older men and women in the world have osteoporosis, as per a study published in the Journal of Orthopaedic Surgery and Research in 2021. It is one of the most common bone diseases associated with a high risk of bone fractures.
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8 exercises with hula hoops for seniors
Here are simple yet effective exercises with hula hoops that seniors can do:
1. Waist hooping
- To do this hula hoop exercise, stand with your feet shoulder-width apart.
- Place the hoop around your waist.
- Use small circular movements of your hips to keep the equipment spinning.
2. Side-to-side hooping
- Hold the hoop at your waist.
- Move your hips side-to-side instead of circular motions.
- Focus on engaging your oblique muscles.
3. Hula hoop walking
- Start waist hooping.
- Slowly start walking by taking small steps forward, maintaining the rhythm of the hoop.
4. Arm twirls
- Hold the hoop in one hand.
- Spin it around your arm by gently twisting your wrist.
- Switch arms after a minute.
5. Seated waist hooping
- Sit on a sturdy chair with the hoop around your waist.
- Use small hip movements to spin the hoop.
6. Hula hoop stretching
- Hold the hoop overhead with both your hands.
- Stretch it upward, then lean side-to-side to stretch your torso.
7. Hula hoop passing
- Sit or stand in a circle with your friends or family members.
- Pass the hoop around the circle without breaking the chain.
8. Standing oblique twists
- Hold the hoop in front of you with your hands.
- Twist your torso side-to-side while keeping the equipment steady.
Larger hula hoops are better for seniors because they rotate slower, making them easier to use. “A good diameter is 38 to 42 inches (measured from the floor to your navel when standing),” suggests Thakur. Also, go for foam-padded ones, as they are comfortable and reduce the risk of bruising while using.
Who should avoid hula hoop exercise?
Hula hooping can be beneficial for elderly, but some people should avoid them:
- People with arthritis or those with severe joint pain should not do the hula hoop exercise, as the hip and spine movements can aggravate the condition.
- Seniors who find it hard to stand or balance should skip it, as standing exercises may increase the risk of falling.
- Recent surgery patients should also not do it, as it may strain healing tissues.
Hula hoop exercise for seniors is an effective way to stay physically, and mentally fit. But choose the right size to make it easier to use. Also, warm up to loosen your muscles and prevent injuries.
Related FAQs
Does hula hooping flatten your stomach?
Hula hooping strengthens and tones your core muscles, which can contribute to a flatter stomach over time. However, fat loss in this area depends on your overall diet and calorie deficit. Hula hooping alone won’t spot-reduce belly fat, but it’s a great addition to a full-body fitness routine.
How many minutes a day should I hula hoop?
For seniors, 10–15 minutes a day is a good starting point. As you build endurance, aim for 20–30 minutes, 3–5 times a week. Consistency is key to seeing benefits without overexerting yourself.
There’s no bad time to take a more active interest in your health, but the new year, for lots of us, feels like a fresh start. Maybe you’re planning to sign up for a 10k or finally have a go at bouldering, eat a bit better or learn to swing a kettlebell. Maybe you want to keep up with your grandkids — or just be a little bit more physically prepared for whatever life throws at you.
To help things along, Guardian Live invites you to a special event with public health expert Devi Sridhar, journalist and author Mariella Frostrup, and health and fitness columnist Joel Snape. They’ll be joining the Guardian’s Today in Focus presenter Annie Kelly to discuss simple, actionable ways to stay fit and healthy as you move through the second half of life: whether that means staying strong and mobile or stressing less and sleeping better.
To make the whole event as helpful as possible, we’d love to hear from you about what you find most challenging — or confusing — when it comes to health and exercise. What should you actually be eating, and how are you going to find the time to make it? What sort of exercise is best, and how often should you be doing it? Is Pilates worth the effort — and should we really all be drinking mugfuls of piping hot creatine?
Whether your question is about exercise, eating, or general wellness, post it below and we’ll put a selection to our panel on the night.
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Jan 6 (Reuters) – The U.S. Food and Drug Administration said on Tuesday that it will limit regulation of wearable devices and software designed to support healthy lifestyles, issuing new guidance to clarify its regulatory approach.
The guidance, along with comments from FDA Commissioner Marty Makary, adds to existing policy that classifies low-risk wellness tools, such as fitness apps and activity trackers that encourage exercise, as non-medical devices exempt from stringent regulation, provided they do not make claims related to disease diagnosis or treatment.
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“We have to promote these products and at the same time, just guard against major safety concerns,” Makary said in an interview with Fox Business about artificial intelligence software such as ChatGPT, adding that “if people are looking up a symptom on an AI-based tool, let’s have that conversation when they come in to see their doctor or do a virtual visit.”
“We want to let companies know, with very clear guidance, that if their device or software is simply providing information, they can do that without FDA regulation,” Makary told Fox Business.
“The only stipulation is if they make claims of something being medical grade … like blood pressure measurement. We don’t want people changing their medicines based on something that’s just a screening tool or an estimate of a physiologic parameter.”
The agency also sent out a broader warning to consumers about the risks posed by unauthorized devices.
Reporting by Puyaan Singh in Bengaluru; Editing by Peter Henderson and Sherry Jacob-Phillips
Our Standards: The Thomson Reuters Trust Principles.
January is peak season for fitness sales, with major discounts on gym memberships, fitness trackers, activewear and beginner-friendly exercise equipment. No wonder — it is a perfect opportunity for retailers to clear inventory and capitalize on all those “New Year, New You” resolutions.
For an exercise novice, however, this endless sea of workout gear and gadgets can be downright overwhelming. But if that is you, do not worry! You do not need a gym’s worth of exercise equipment, a high-end Garmin watch or a professional athlete’s wardrobe to begin. Starting simple is often the most effective strategy for a long-term lifestyle change — not to mention that it is much easier on the wallet.
Here’s what to buy (and what to skip) to launch your fitness journey in strategic fashion — and save yourself some money in the process.
Anna Gora is a health writer and reviewer at Live Science, as well as a highly experienced personal trainer, nutritionist and fitness coach. Over the years, she has helped numerous exercise beginners kickstart their fitness journey, and is always on the lookout for versatile, easy-to-use fitness gear to recommend to her clients. At Live Science, Anna has written a guide to the best exercise equipment for beginners and is a significant contributor to our round-ups of the best fitness trackers, cardio machines and running shoes.
The essentials: Gear that gets you out the door
Before investing in a premium running watch or one of the best rowing machines, focus on the basics. Buying the right footwear and workout clothing is an essential first step on your fitness journey. This is not about fashion; it is about comfort and safety.
Footwear: Your most important investment
This is your non-negotiable purchase. Appropriate footwear helps you maintain good foot health, reduces the risk of injuries and boosts your overall well-being, according to a 2024 review published in the journal Applied Sciences. Choose shoes that are stable, comfortable to wear and suitable for your intended activities.
That said, do not get bogged down in premium brands and ultra-specialized shoes. Start with a quality pair of all-purpose trainers or cross-trainers. The best beginner-friendly options have a good balance of cushioning and stability for a mix of gym workouts, walking, jogging and low- to moderate-intensity aerobics. Good looks are just the cherry on top.
Workout clothing: It is all about comfort
Workout clothing should help you withstand the demands of intense exercise, not actively impede your attempts to get fit. Look for synthetic, moisture-wicking fabrics like polyester or spandex — they help regulate body temperature and prevent sweat from lingering on your skin, while cotton, for example, holds sweat and can cause chafing.
Then, focus on freedom of movement. A well-designed piece of activewear will allow for freedom of movement and not slip off or irritate your skin during intense workouts. Start with a few core pieces to build a rotation: a few tops and bottoms, several pairs of sports socks and, for women, a couple of good-quality sports bras.
Again, there is no need to invest in premium brands and highly specialized activewear; affordable lines from major retailers work perfectly fine. Comfort here is key — if you feel good, you are more likely to get moving.
The best retailers for finding deals on beginner-friendly workout clothing:
- Puma: Now up to 60% off on Puma Essentials and Puma Elevated Essentials
- Adidas: End of Year Sale with up to 60% off on shoes and activewear
- Reebok: End-of-Season Sale with up to 50% off selected styles
- CRZ Yoga: A budget alternative to Lululemon, now with up to 81% off on yoga pants, leggings, tops and jumpsuits
- Target’s All in Motion: A highly-rated line of affordable workout clothing, running shoes and exercise equipment
- Amazon’s Aurola: Soft and versatile workout tops and bottoms for under $35
The home-gym starter pack: Simple, space-savvy exercise equipment
While you may be tempted to splash out on a premium treadmill or super-smart exercise bike, hold off on the big purchases for now. You can build remarkable strength, endurance and mobility with basic, space-savvy equipment too, and at a much lower cost. A yoga mat, adjustable dumbbells and resistance bands, for example, are very beginner-friendly, offering maximum versatility with a minimal footprint.
If you are not entirely sure how to use them, look up beginner-friendly home exercise video tutorials or join an online fitness class. January fitness sales are not just about physical gear — many fitness apps and services are discounted, too, or offer free taster sessions. There is also plenty of good-quality content that is entirely free of charge.
Fitness trackers: A source of useful data and exercise advice
A well-chosen fitness tracker can provide a lot of valuable feedback and positive reinforcement in the early stages of your fitness journey. Counting your daily steps, tracking an active workout and reviewing your past activities can help you make more sense of your workouts and general progress.
Training by “feel” is hard for beginners, and continuous heart rate measurements provide objective data on your efforts. It helps you understand zones: are you in a moderate, fat-burning zone or pushing into high intensity? This ensures your easy days are genuinely promoting recovery and your hard days are truly effective.
Moreover, the goal-setting and “closing your rings” features (a visual representation of your progress towards your daily exercise goals) leverage gamification, and this in itself can be a powerful motivator. Not to mention, many fitness trackers come in handy outside of the gym or running track, too.
However, do not get swayed by the trends here. A basic Fitbit, Garmin or Apple Watch SE will track steps, heart rate, sleep, and active minutes just as well as the more advanced and expensive models. They also tend to be more beginner-friendly in terms of their user interfaces and the language they use to describe your fitness stats.
What NOT to buy (right away)
The allure of a shiny new machine is strong, but impulsive buys often become expensive clothes racks. Here are some tips on how to avoid costly mistakes as an exercise beginner.
Hold off on major equipment. Do not start by buying an expensive treadmill, elliptical, or full home-gym system. Use your foundational gear or a gym trial for one month at least. If you have consistently stuck with your routine, then research what machine would best suit the activities you have genuinely enjoyed.
Avoid over-specialization. You do not need cycling shoes until you are sure indoor cycling is your go-to sport. Similarly, you do not need Olympic weightlifting shoes for general strength training. Let your sustained interest guide niche purchases, not the other way around.
Beware of fads and “quick fix” gadgets. If a product promises insane results with minimal effort, it is likely selling a fantasy. Sustainable fitness is built on consistent effort, not electrical muscle stimulators, ab belts or dodgy supplements. Stick to the good-old healthy diet and regular workouts, and you will be primed for success in 2026.
The bottom line
The goal of your initial purchases is not to equip a pro athlete from the get-go, but to minimize barriers to exercise and help you establish healthy habits. Every item should make it easier to say “yes” to your workout and harder to make an excuse.
This New Year, invest first in the basics that support consistency. Let your proven dedication over weeks and months, not your initial January enthusiasm, guide your future investments. Your journey starts not with the fanciest gear, but with the first step taken in the right shoes.
We hope that our list will help you do just that.
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