Typically thought of as a child’s game, hula hooping, can provide benefits for the pediatric through geriatric populations. Hula hooping provides cardiovascular and musculoskeletal benefits. Hula hooping, similarly to other aerobic exercises, will benefit you by increasing good cholesterol, reducing blood pressure, and improving circulation (2). As well as the physiological benefits, hula hooping provides an endorphin rush that may lower anxiety and depression (2). Plus, you can’t help but smile while hula hooping!
Many studies show that hula hooping can reduce belly fat and improve core strength, however the benefits that I want to draw attention to are the core muscle activation that hooping can provide (1,3). Hula hooping primarily activates the erector spinae, external obliques, and gluteus medius.
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The erector spinae help extend the trunk – commonly these muscles are weak because we sit with slumped posture all day, rarely activating our trunk extensors. Exercises like supermans, scapular rows, and of course hula hooping help to activate the spinal erectors and therefore improve trunk stability and posture.
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The external obliques line the side of the body, helping to rotate and stabilize. During rotation movements, the low back is at increased risk for injury – therefore, it is important to train in rotation to prevent injuries.
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The gluteus medius provides lateral stability to your trunk and protects the knee, ankle, and low back from injury.
Although there are many more benefits regarding hula hooping that I could go on about, the final thing we will touch on today is coordination. Hula hooping requires rhythmic activation of musculature throughout the entire body from head to toes, similarly to dancing, this requires a ton of coordination. Children that have difficulty catching, throwing, running, or skipping may struggle because of a lack of coordination. Older adults who are having difficulty with bimanual tasks or walking with reciprocal arm swing can benefit from coordination training. And most importantly, if you have a wedding coming up that requires some fly dance moves, you may also benefit from coordination training.
References:
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Chen W-H, Yang W-W, Liu Y-C, Pan W-H, Liu C. Effects of hula hooping and mini hooping on core muscle activation and hip movement. Proceedings of the Institution of Mechanical Engineers, Part P: Journal of Sports Engineering and Technology. 2019;233(1):110-115. doi:10.1177/1754337118807821
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American Heart Association. Why is physical activity so important for health and well-being? Retrieved October 4, 2022. https://www.heart.org/en/healthy-living/fitness/fitness-basics/why-is-physical-activity-so-important-for-health-and-wellbeing
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Lahelma M, Sädevirta S, Lallukka-Brück S, Sevastianova K, Mustelin L, Gylling H, Rockette-Wagner B, Kriska AM, Yki-Järvinen H. Effects of Weighted Hula-Hooping Compared to Walking on Abdominal Fat, Trunk Muscularity, and Metabolic Parameters in Overweight Subjects: A Randomized Controlled Study. Obes Facts. 2019;12(4):385-396. doi: 10.1159/000500572. Epub 2019 Jun 19. Erratum in: Obes Facts. 2019;12(5):589. PMID: 31216547; PMCID: PMC6758714.
Disclaimer: The information in this post is based on evidenced based research and professional opinion. This should not replace a doctor’s opinion. Please see your pediatrician or other healthcare provider.
