3 Stretches Before Walking
A standing warm-up like this before walking really does make a difference.
I do these stretches before walking and at 60 years old with two hip replacements THIS is the routine I do before for vigorous long walks.
Before you head out the door, don’t start cold.
Follow along in thissuper short video to SEE what a simple three minute walking warm-up feels like!
Why Warming Up Before Walking Matters
Sometimes we just want to START our walk or hike-but it is so beneficial if we take the time to warm up..
I highly recommend the investment of a few minutes before your activity. It makes such a difference.
What I love about these exercises is it that they can be also done outside with your hands on a bench or tree or fence.
As we get older, our bodies simply do better with a little pre-walk prep. And truthfully, I teach this to the athletes that I train of all ages, but I have found it extra helpful for those of us that are over 50 years old.
What this quick dynamic warm-up does is prepare the body (and brain for active movement.
This is also the routine I teach to my clients that run, bike ride or do other forms of outdoor exercise.
3 Standing Warm-Up Exercises Before Walking
1) Pendulum Swings (Across & Out)
How: Lightly hold a wall/tree/bench/car (make sure it’s yours!). Swing your leg across your body (toes turn in), then away from your body (toes turn out).
Reps: ~12 per side
Teaching Tip: Keep the torso tall; start small if you need to.
Why: Gently opens the hip for a freer stride.
2) Hip & Hamstring Swings (Front–Back)
How: One hand on something stable; other hand on your hip. Swing the working leg forward and back from the hip (not the low back).
Teaching Tip: Easy and rhythmic. Let the leg move; keep the ribs quiet.
Why: Warms hip flexors and hamstrings so your back doesn’t take over.
3) Standing Hip Circles (Small & Controlled)
How: Micro-bend in the standing leg. Lift the other leg slightly and draw small circlesReps: ~12 per side
Teaching Tip: Keep the rest of your body relatively still; think smooth, controlled circles.
Why: Activates deep hip stabilizers and balance so the first steps feel steady.
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That’s it.
Two or three minutes and your walks, hikes and bike rides will feel so much better!
Should You Stretch Before Walking
Short answer: You don’t need long static stretches beforehand. Dynamic moves like swings and circles prep your joints and muscles better. Save longer stretches for after your walk or a separate mobility session.
How Long Should a Walking Warm-Up Take?
2–3 minutes. Hit hips, hamstrings, and balance. Get warm; don’t get tired.
Ready for the Next Step?
A warm-up gets you out the door feeling better. But if you want hips that feel stronger, balance that feels steadier, and joints that feel supported—you need a simple plan you can actually stick to.
Reach out directly to find out more about how to get started with our Mobility Fix programs at The Elevate Practice.
