Elderly, Hula hoops the path to fitness and health

Swirling the hula hoop around your waist is probably what will bring you back to your childhood. As you descend the memory lane, you can see a happy face as you shaking your hips in the colorful hoops. It may take a long time, but you can use the equipment to stay healthy. Yes, it’s not just for fun and laughter, certainly not just for kids. It could be part of your fitness routine. Hula hoop exercises are also available for the elderly. From improving balance to adjusting, this exercise will help older people in one or more ways.

What is Hula Hoop Exercise?

Hula Hoop exercises involve using controlled movements to rotate colorful hoops around the hips, hips, or other parts of the body. “It’s a fun, low-impact exercise that improves coordination, strengthens core muscles and promotes cardiovascular health,” says fitness expert Abui Singh Thakur. It can be done by beginners, fitness enthusiasts, and seniors.

Low-collision movements that reduce stress and pressure on joints have positive effects on the physical health of older adults, according to a study published in Jurnal Keolahragaan in 2022.

What are the benefits of hula hoop exercises for seniors?

Elderly people should perform hula hoop exercises for the following reasons:

1. Improve balance

Hula hoops include constant weight shifts and controlled movements of the core, waist and legs. “This challenges proprioreceptors (the nerve endings in the joints and muscles that send signals to the brain about the body’s position), improve balance and reduces the risk of falls,” the expert explains. In a 2001 study published in Rehabilitation Practice and Science, researchers found that hula hoop exercise can help improve balancing functions in older adults.

2. Strengthen stabilization

Repeated circle exercise targets stabilizing muscles in the core (abdominal muscles, oblique, hips), hips and legs (squares, hamstrings, calves). “By strengthening these muscles, hula hoop movement helps maintain posture and spinal alignment, stabilizing the pelvis during movement,” says Thakur.

3. Improve cardiovascular health

Hula Hooping is medium intensity aerobic exercise. “Even a 10-15 minute hula hoop session can boost your heart rate, promote blood circulation and burn calories. All of these contribute to your overall cardiovascular fitness,” the expert says. Masu.

4. Improve the adjustment

Rhythmic movements during Hula Hoop exercises require synchronization between the upper and lower body, which can enhance movement coordination. “This helps people, especially seniors, stay agile and mobile in their daily activities,” experts say.

5. Supports joint health

Joint health is usually a concern for many older adults. “Low impact rotational movements can gently mobilize the waist and spine,” experts say. This promotes flexibility and reduces joint stiffness without applying additional stress or pressure to the joint.

6. Promote mental health

Hula hoop exercises can release endorphins. This helps improve mood, reduce stress and fight anxiety. “It also involves the brain, improves focus and cognitive function, and is affected as people age,” says Thakur.

7. It reduces the risk of osteoporosis

Rhythmic movements during the hula hoop apply slight pressure to the lower back and spine, strengthening the bones and reducing the risk of osteoporosis. According to a study published in Orthopedic Surgery and Study in 2021, approximately 35.3% of older men and women worldwide suffer from osteoporosis. This is one of the most common bone diseases at a high risk of bone fractures.

8 exercises using hula hoops for the elderly

Here is a simple and effective exercise using hula hoops that seniors can do.

1. West Hoop

• To perform this hula hoop exercise, stand with your feet shoulder-width aligned.
• Place the hoop on your waist.
• Use a small circular movement on your waist to rotate the device.

2. Side-to-side hoop

• Hold the hoop at your waist.
• Move your hips from side to side, not circular movements.
• Focus on the involvement of oblique muscles.

3. Hula hoop walking

• Start the West Hoop.
• Maintain the rhythm of the hoop and take a small step and start walking slowly.

4. Arm rotation

• Hold the hoop in one hand.
• Gently twist your wrist and rotate it around your arms.
• Switch your arms after 1 minute.

5. Seated waist hoop

• Sit on a sturdy chair with hoops around your waist.
• Use small hip movements to rotate the hoop.

6. Hula hoop stretch

• Hold hoop overhead with both hands.
• Stretch up, then tilt left and right to extend the torso.

7. Hula Hoop Street

• Sit or join in circles with friends and family.
• Pass the hoop around the circle without breaking the chain.

8. Standing diagonal twist

• Hold the hoop in front of you with your hands.
• Twist the fuselage from side to side while stabilizing the device.

Larger hula hoops are better for older people as they rotate slowly and make them easier to use. “The diameter is 38-42 inches (measured from floor to navel when standing),” suggests Thakur. Also, look for ones with foam pads. Be comfortable and reduce the risk of bruises during use.

Should I avoid hula hoop exercises?

Hula hoops are beneficial for older people, but some people need to avoid them.

• People with arthritis or severe joint pain should not exercise their hula hoops as hip and spine movements can make their condition worse.
• Elderly people who find it difficult to stand or balance should skip it. This is because standing exercise can increase the risk of falling.
• Recent surgical patients should not do that as they can strain healing tissue.

Hula hoop exercises for the elderly are effective ways to fit physically and mentally. However, choose the right size to make it easier to use. It also warms up, loosens muscles and prevents injuries.