Using a hula hoop is a much cheaper and more enjoyable way of getting fit and strong than many methods and it is not taxing to the body. It has become popular as an alternative to expensive gym visits or home exercise equipment and is very good for the lower back.

I wrote this page because I took months to learn, made mistakes, wasted money and did not find a consistent body of all information on adult hooping on any one website. Therefore I am filling a gap.

Your hoop must be the correct size for the user. A young girl's plastic hoop will not do for an adult, even a short one, as adult beginners find it difficult to learn. My first big custom-made hoop is 37-38" or 94-95 centimetres, and I am only 5'3" or 160 centimetres. My travelling hoop is about 43" or 109 centimetres, much thicker and noticeably heavier. If your hoop is too small, you will not be able to learn. I still can't use my largest and thickest child's toy.

The hoop needs to be the correct weight for the user. A very lightweight hoop may not be suitable for an adult beginner. You can choose regular weight or especially weighted for exercise. I recommend the latter as it gives a satisfying workout that is not onerous or tiring. It also moves more slowly around the waist, making hooping easier to learn. After a little while, you will want even more weight as you will need a greater challenge.

Begin by placing one foot in front of the other, not directly in front but a little apart. Stand comfortably with the feet not too widely spread. It doesn't matter which foot is in front.

Place the hoop against your waist at your back, not at your side, and hold it there. Push off and start swinging it around your waist. Don't think about the direction, whether right or left, your instinct is best. The way to swing the hoop is to rock your hips steadily forward and back instead of trying to make a circular movement. Experiment with the amount of effort you need to keep the hoop in the air and avoid twisting your feet from side to side. Keep them straight. This will eventually lead to success. Be patient. If you are an adult, you won't succeed straight away. Keep trying.

When you are starting to make progress, make a change. Place the other foot in front. When I did this, I found that I could keep the hoop going for a lot longer. Be aware of possible overuse injury to the foot while still learning. Change the leading foot frequently.

When you have mastered the basics, you will want to place your feet apart side by side - as widely as is comfortable just at first - and rock from side to side instead of forward and back. This is more of a circular hip movement, but rocking is still necessary. I hurt my feet a little doing this. I learned to watch my feet and still keep the hoop going around my waist so I could correct my stance and keep my feet even. I have had no more trouble since.

If by now you are still enjoying the exercise and want to take it further, you may want to start learning to hoop to your 'wrong' side for more balance. I think this is a good idea as it will extend the exercise and it may even work the groups of muscles in the body more evenly. I have just started trying to hoop to my wrong side. It will take time and patience, but I am interested in mastering it. I'll let you know in due course how I get on.

Update in early winter I didn't get on, because as usual I am taking part in the Global Corporate Challenge. I have to keep the hoop around my midriff to avoid knocking my pedometer or take off the pedometer and lose a chunk of precious step count. Oh well. Later in the year.