Weighted hula hoops can be a good addition to your exercise program, even if you're only able to hula hoop for a few minutes at a time a couple times during the day. In fact, any type of hula hooping, using a weighted hula hoop or a regular hula hoop, can help you meet your exercise goals and provide aerobic activity. And it can be fun!
Weighted hula hoops are bigger and heavier than are traditional hula hoops. You can use a weighted hula hoop as part of an overall fitness program to add variety to your workouts or simply as a fun way to get more active.
Hula hooping can provide similar results to other types of aerobic activities, such as dancing — including salsa, hula, belly and swing dancing. On average, women can burn about 165 calories in 30 minutes of hula hooping, and men can burn about 200 calories in 30 minutes of hula hooping.
Keep in mind that for most healthy adults, the Department of Health and Human Services recommends getting at least 150 minutes a week of moderate aerobic activity or 75 minutes a week of vigorous aerobic activity, or an equivalent combination of moderate and vigorous activity. The guidelines suggest that you spread out this exercise during the course of a week. Greater amounts of exercise will provide even greater health benefits. But even small amounts of physical activity are helpful. Being active for short periods of time throughout the day can add up to provide health benefits. Aim to do strength-training exercises for all major muscle groups at least two times a week.
If you try a weighted hula hoop, use a hula hoop that's the right size for you. The hoop should reach somewhere between your waist and midchest when it's resting vertically on the ground.
The weight of the hoop is up to you. The smaller and lighter the hoop, the more energy it takes to keep the hoop going. But the bigger and heavier the hoop, the easier it is to keep going, which means you may be able to do it for a longer period of time. You can experiment with different hoops to see which kind and size you prefer.
Weighted hula hoops are available at many sporting goods stores and online retailers and even at some fitness clubs.
Check with your doctor before using any kind of hula hoop if you have medical concerns, especially a history of back problems. And as with any physical activity, stop hula hooping and consult your doctor if you develop pain or other symptoms.
Aug. 04, 2020
From Mayo Clinic to your inbox
Sign up for free, and stay up to date on research advancements, health tips and current health topics, like COVID-19, plus expertise on managing health.
ErrorEmail field is required
ErrorInclude a valid email address
To provide you with the most relevant and helpful information, and understand which
information is beneficial, we may combine your email and website usage information with
other information we have about you. If you are a Mayo Clinic patient, this could
include protected health information. If we combine this information with your protected
health information, we will treat all of that information as protected health
information and will only use or disclose that information as set forth in our notice of
privacy practices. You may opt-out of email communications at any time by clicking on
the unsubscribe link in the e-mail.
Thank you for subscribing
Our Housecall e-newsletter will keep you up-to-date on the latest health information.
Sorry something went wrong with your subscription
Please, try again in a couple of minutes
See more Expert Answers
- Physical Activity Guidelines for Americans. 2nd ed. U.S. Department of Health and Human Services. https://health.gov/our-work/physical-activity/current-guidelines. Accessed July 10, 2020.
- Lahelma M, et al. Effects of weighted hula-hooping compared to walking on abdominal fat, trunk muscularity, and metabolic parameters in overweight subjects: A randomized controlled study. Obesity Facts. 2019; doi:10.1159/000501815.
- Lyons EJ, et al. Novel approaches to obesity prevention: Effects of game enjoyment and game type on energy expenditure in active video games. Journal of Diabetes Science and Technology. 2012;6:839.
- Stevens CJ, et al. A pilot study of women's affective responses to common and uncommon forms of aerobic exercise. Psychology & Health. 2016;31:239.
- Rodrigues GA, et al. Acute cardiovascular responses while playing virtual games simulated by Nintendo Wii. Journal of Physical Therapy Science. 2015;27:2849.
- Changing your habits: Steps to better health. National Institute of Diabetes and Digestive and Kidney Diseases. https://www.niddk.nih.gov/health-information/diet-nutrition/changing-habits-better-health. Accessed July 10, 2020.
- Ainsworth BE, et al. The 2011 compendium of physical activities: Tracking guide. Compendium Physical Activities. https://sites.google.com/site/compendiumofphysicalactivities/home. Accessed Feb. 8, 2017.
- AskMayoExpert. Physical activity (adult). Mayo Clinic; 2020.