Before you go hiking, and before even warming up, consult your doctor if necessary to make sure this sport is appropriate in relation to your overall health. never overdo it when warming up and listen to your body. If in any doubt, see your doctor. Also consider hiking at your level in relation to your overall health.
Stand with one foot in front of the other, about one foot apart, as if you were balancing on a wire. Straighten your arms and raise them slowly above your head. Join your hands with your fingers crossed and palms upwards, as if stretching after a good night's sleep. Lean to the left while exhaling, and inhale while returning to your initial position. Do this 10 times and then switch sides. Repeat the movement after reversing the position of your feet.
Be careful when warming your neck not to tilt your head too far backwards. Move slowly or you risk hurting yourself, which would be a shame before beginning your hike! Relax your shoulders and tuck your chin in toward your chest while breathing out then tilt your head gently backwards while breathing in and repeat 20 times. Do the same thing while looking sideways, first left then right, 10 times each side. Finally, circle your head 10 times in one direction then in the other, as slowly as before and without tilting the head too far
Stand with your legs slightly apart, your arms against your body, and move your left shoulder in a circle 10 times, first in one direction then the other. Repeat with the other shoulder. Finally, finish with 10 circles in one direction then in the other with both shoulders at the same time, inhaling and exhaling deeply.
Stand and raise your left thigh until it is at a right angle, a bit like a flamingo. You can bend your standing leg slightly for more stability. Rotate 10 times in one direction then in the other from the knee, as if drawing a perfect circle in the air with your foot (which should not move). Then change foot.
Stand totally straight and upright. Place your hands on your hips. Lift one foot and swing it backwards and forwards 10 times. Your foot should almost touch your bottom when at the back and your leg should be parallel to the ground when at the front. The movement must be dynamic but controlled. Switch legs and do another series of 10.
Stand in the same position as when warming up the knees. Rotate your ankle 10 times, first in one direction then in another. Then switch feet.