Hula Hooping: A Holistic Fitness and Weight Loss Practice

If you're anything like me, you may be suffering from a serious disease -- exercise ADD.  Okay, you got me.  But even though my drifting attention span when it comes to fitness is not a disease, it can be a problem. I enjoy moving and challenging my body, but I must keep changing my routine or I quickly become bored. That leads to skipped or skimped workouts, neither of which help me meet my fitness goals. So I cycle through workouts, swapping running for dance videos for weight training for simply tearing it up on a stationary bike at the gym.

There is one type of exercise, however, that never loses my interest -- hula hooping. When I first discovered hooping, I was in the midst of training for a triathlon. I scoffed at the idea that hooping could ever be considered challenging, much less aerobic. That is, until I tried it.

What is hooping, anyway?

At its most basic, hooping means spinning a hula hoop around your waist. Hula hoops were created as a toy for children, but recently hooping has exploded as an art form as well as a fun way to achieve fitness. Professional hoop dancer Sandra Sommerville of SaFire Dance defines hooping this way:

Hooping is an emerging form of dance that uses larger hoops then the popular Wham-O kid toy, the hula hoop. Hooping is also often referred to as Hoop Dancing. This movement is growing in popularity by incredible numbers as people pick up the hoop for all kinds of different reasons. Some love it for the childlike memories that is relives, others enjoy the physical connection and enjoy the health and exercise benefits of the hoop. Regardless of what brings you into the hoop, we can all agree that hooping is a fun filled activity that will leave you smiling. The hoop itself has a long history, which pre-dates the 1950s hula hooping fad by several thousand years but the use of larger hoops and the fusion with dance is dated around the early 90's (Hoop City).

The benefits of hooping

Hooping immediately captured my affections. Not just because hula hooping is a good workout, but because it delivers complete, holistic health. Hooping connects body, mind, and soul in a manner unlike any other form of exercise I have tried. First off, hooping is fun. I stick with it because I enjoy the movement and it does not feel like work or exercise. It tones my muscles, delivers an aerobic workout, slims my body, yet is completely entertaining and engaging.

But I have discovered other far more profound benefits to hooping. Hooping makes me feel graceful and lovely. It lends an inner calm that I'm hard-put to find elsewhere. Hooping has enhanced my body awareness, putting me more in touch with what my body needs in terms of movement, nutrition, and rest. What's more, hooping has improved my confidence in myself, my body image, and my creativity.

Has hooping helped me become more fit? You bet -- but its benefits far outstrip the physical.

How to get started

Hooping requires only two things -- your body and a hula hoop. Music to hoop to is also helpful, but not necessarily a requirement. However, getting a hoop can sometimes be tricky.

If you have ever picked up the children's hula hoops sold in the toy sections of stores like Target and Wal-Mart, you know how small and light they can be. For a new hooper, using one of these hoops can be an extremely frustrating experience. These hoops are light and fast, and hooping with a toy version can be hard to sustain. Trust me -- my first hoop was a tiny toy hoop. However, hooping with a toy hoop is possible, if challenging. See the "Toy Hooping" video at right for evidence of this.

Ideally, however, new hoopers should use a larger, heavier hoop than what is currently available in most stores. A good beginning hoop measures around 42 inches in diameter. To judge what size hoop would be best for your body, measure the distance from the ground up to somewhere between your belly button and the bottom of your rib cage. Use a hoop whose diameter is the same as the length of this distance.

But therein lies the problem -- where can a would-be-hoop get a hoop? Although it is nearly impossible to find a dance-style or fitness-style hoop in retail stores, there are plenty of online sellers to choose from. Etsy is populated with hoop designers who sell pre-made and custom hoops for competitive prices. Some hoop crafters that I have had positive experiences with include:
Pixie Hoops of southern California
The Hip Revolution
Hoopnotica's fitness travel hoop
BodyHoops' Infinity travel hoop


You can also assemble your own hoop using irrigation tubing, connectors, and grip tape. To learn how, check out Hoop City's hoop-making resource page.

Once you have your hoop in hand, there are many ways to start hooping. I recommend simply playing with your hoop and seeing how that feels. Try spinning it around your waist, above your head, passing it around your knees, or jumping rope with it. Test out vertical hand hooping, where the hoop is perpendicular to the ground.

For those who would like a more structured hooping session or workout, there are a myriad of gifted teachers who provide free online, as well as a small selection of DVDs available for purchase. From the online community, I recommend tutorials from:
SaFire's innovative online hooping "school" at Hoop City
Caroleeena on YouTube
Hooping.org's tutorial directory


Hoopnotica, HoopGirl, and BodyHoops are excellent choices for new hoopers looking for hoop dance DVDs.

Who hoops?

Anybody can hoop -- and any body can hoop. Curvy, skinny, short or super-tall, a seven year old or a senior citizen, it doesn't matter -- hooping is accessible by all. Women in particular tend to discover a deep connection to hoop dance, but plenty of males hoop, too.

In terms of difficulty, you get to decide how intense you want your hooping to be. It can be extremely gentle and low-impact, or you can boost the challenge by using a small hoop or incorporating high-energy dance moves. Famous folks like first lady Michelle Obama and actress Marisa Tomei hoop for fun and fitness, and so can you.

Is hooping the next fitness fad in the making? Can you hoop your way to fitness in the first place? You decide -- but be careful! Just as I did, you may find yourself falling head over heels for the holistic benefits of hooping even more than the fact that hooping is a fun way to lose weight and get fit.


All video & photography property of Beth Morey & protected under copyright law.