Hula hoop exercise for seniors: Benefits, and moves | XpertsReviews.com

Growing a hoop around the hips is something that will probably bring you back to your childhood days. As you get out of memory, you will see your face happy while swinging your hips with a colorful hoop. It could be long, but you can always use the equipment to maintain good health. Yes, it is not only for fun and laughter, but certainly not only for children. This can also be part of your fitness routine. There are also Hula Hoop exercises for the elderly. From improvement of balance to coordination, this exercise helps the elderly in more than one way.

What is Hula Hoop exercise?

The Hula Hoop exercise consists in rotating a colored hoop around your size, hips or other parts of your body using controlled movements. “It is a fun and low impact exercise that improves coordination, strengthens the trunk muscles and promotes cardiovascular health,” explains Abhi Thakur, fitness expert. This can be done by beginners, fitness lovers and also the elderly.

The low impact exercise, which reduces stress or pressure on joints, has positive effects on the physical health of the elderly, in accordance with the research published in the Jurnal Keolahragaan in 2022.

What are the advantages of Hula Hoop exercise for the elderly?

The elderly should exercise Hula Hoop for the following reasons:

1. Improves balance

Hula Hooping implies constant weight changes and controlled movements of the nucleus, hips and legs. “This questions the owners (nerve endings in the joints and muscles which send signals to the brain on the position of the body), improving balance and reducing the risk of falls,” explains the expert. During a 2001 study, published in Practice and rehabilitation scienceThe researchers found that the Hula Hoop exercise has helped improve the balance function in the elderly.

2. Reinforces stabilizing muscles

The repetitive circular movement targets stabilizing muscles in the nucleus (ABS, oblique and lower back), hips and legs (quads, hamstrings, calves). “By strengthening these muscles, the Hula Hoop exercise helps maintain the alignment of the posture and the spine and stabilizes the basin during the movement,” explains Thakur.

3. Includes cardiovascular health

Hula Hooping is a cardio training with moderate intensity. “Even a 10 to 15 -minute session of Hula hoop can increase your heart rate, promote blood circulation and burn calories, all of which contribute to your overall cardiovascular form,” explains the expert.

4. improves coordination

The rhythmic movement during the Hula Hoop exercise can improve your motor coordination, because it requires synchronization between upper and lower body. “This can help people, especially the elderly to remain agile and mobile in daily activities,” said the expert.

5. supports joint health

Joint health is generally a concern for many elderly people. “Low impact rotation movements can gently mobilize hips and spine,” explains the expert. This can promote flexibility and reduce rigidity in the joints without adding constraints or additional pressure on them.

6. Promote mental health

Hulad Hula Hoop can release endorphins, which can help improve mood, reduce stress and fight anxiety. “He also hires the brain, improving concentration and cognitive function”, which affects themselves as people age, “says Thakur.

7. Can reduce the risk of osteoporosis

The rhythmic movement while Hula Hooping applies a slight pressure to the hips and the spine, strengthening the bones and reducing the risk of osteoporosis. About 35.3% of older men and women worldwide have osteoporosis, according to a study published in the Orthopedic and research surgery In 2021. It was one of the most common bone diseases associated with a high risk of bone fractures.

8 exercises with hoops for seniors

Here are simple but effective exercises with hoops that the elderly can do:

1. Size Hooping

• To do this Hula Hoop exercise, stay away from your feet.
• Place the hoop around your size.
• Use small circular movements of your hips to maintain the equipment.

2. Lateral hooping

• Hold the hoop to your size.
• Move your hips side by side instead of circular movements.
• Focus on the commitment of your oblique muscles.

3. Hula Hoop Walking

• Start the size of the size.
• Start walking slowly by taking small steps forward, maintaining the rhythm of the hoop.

4. Arm twirls

• Hold the hoop in one hand.
• Turn around your arm to gently twist your wrist.
• Change your arms after a minute.

5. Sitting hooping

• Sit on a robust chair with the hoop around your waist.
• Use small hip movements to run the hoop.

6. Hula Hoop Stending

• Hold the hoop above your two hands.
• Stretch it up, then lean side by side to stretch your chest.

7. Hula Hoop passing

• Sit or stand in a circle with your family friends or members.
• Pass the hoop around the circle without breaking the chain.

8. Standing oblique early

• Hold the hoop in front of you with your hands.
• Turn your side by side while keeping the equipment stable.

The biggest hoops are better for the elderly because they turn more slowly, which makes them easier to use. “A good diameter is 38 to 42 inches (measured from the ground to your navel in a standing position),” suggests Thakur. In addition, opt for foaming because they are comfortable and reduce the risk of bruising during use.

Who should avoid Hula Hoop exercise?

Hula Hooping can be beneficial for the elderly, but some people should avoid them:

• People with arthritis or those with severe joint pain should not exercise Hula Hoop, as hip and spine movements can worsen the condition.
• Elderly people who have trouble standing or balanced must jump it, as standing exercises can increase the risk of falling.
• Patients in recent surgery should not do so either, as it can reduce healing tissues.

Hula Hoop exercise for seniors is an effective way to stay physically and mentally in good shape. But choose the right size to make it easier to use. Also warm to loosen your muscles and prevent injury.