Mix Up Your Workout With Hula Hooping
Try hooping to keep joints limber and get fit while having fun.
Hula-hooping was a hot fitness trend a decade ago. Now, in certain circles, it’s coming back. Today’s workouts use heavier hoops — weighing one to five pounds — often in fun routines set to music.
But Hula-Hoops aren’t just toys or props. Physical rehabilitation specialist Joanne Wu, MD, recommends it for her spine patients. “Hooping itself is a low-impact exercise that’s gentle on the joints,” she says. “It builds balance and strength, especially in the core and legs.”
It also reduces abdominal fat, builds muscle and lowers LDL cholesterol significantly more than walking, according to a recent study of 53 overweight adults. In the study,12 minutes of hula-hooping a day was the equivalent of walking about 10,000 steps.
Hula-Hooping 101
The most basic hoop exercise — one you probably remember from childhood — involves twirling the hoop around your waist while standing or walking. Other moves include spinning it on one arm or leg. The hoop can also be used for stretching and strengthening exercises for a total-body cardio workout.
If your joints hurt, you may need to use a lighter hoop so you don’t need to use as much strength or force to keep it moving, Dr. Wu says, but try to increase the weight over time.
Hula-Hooping How-To:
But Hula-Hoops aren’t just toys or props. Physical rehabilitation specialist Joanne Wu, MD, recommends it for her spine patients. “Hooping itself is a low-impact exercise that’s gentle on the joints,” she says. “It builds balance and strength, especially in the core and legs.”
It also reduces abdominal fat, builds muscle and lowers LDL cholesterol significantly more than walking, according to a recent study of 53 overweight adults. In the study,12 minutes of hula-hooping a day was the equivalent of walking about 10,000 steps.
Hula-Hooping 101
The most basic hoop exercise — one you probably remember from childhood — involves twirling the hoop around your waist while standing or walking. Other moves include spinning it on one arm or leg. The hoop can also be used for stretching and strengthening exercises for a total-body cardio workout.
If your joints hurt, you may need to use a lighter hoop so you don’t need to use as much strength or force to keep it moving, Dr. Wu says, but try to increase the weight over time.
Hula-Hooping How-To:
- Stand with one foot in front of the other with knees slightly bent.
- Place the hoop on your lower back, parallel to the floor to start spinning.
- To keep the hoop spinning, shift your weight between your legs, moving your hips forward and backward.
Stay in the Know. Live in the Yes.
Get involved with the arthritis community. Tell us a little about yourself and, based on your interests, you’ll receive emails packed with the latest information and resources to live your best life and connect with others.