Get Fit With Your Dog

Reviewed by Dr. Fiona Lee

Your daily walks are more than just a chance for your favorite four-legged exercise partner to sniff the flowers and stretch their legs—they're also an opportunity for you to hit your daily activity goals.

Regular exercise is important for pups and people. For humans, it can help with weight management, build bone and muscle, reduce the risk of disease and even improve brain health.¹ For dogs, regular exercise provides all of the same benefits, along with essential mental stimulation. It can even help them live longer.²

Your dog is the perfect personal trainer. Research shows that dog owners are more likely to meet federal exercise guidelines, walking an average of 350 minutes per week—200 minutes more than those without dogs.³ So lace up your sneakers, grab the leash and get moving!

Types of exercises to do with your dog

There is no shortage of options when it comes to exercising a dog. Consider these fun fitness activities:

Walking and hiking

From brisk walks around the block to long treks on local trails, walking and hiking are ideal ways for you and your four-legged companion to get moving.

Dog exercising isn't just about logging miles; it's also important to let your dog stop and sniff. Dogs use their noses to gather information about their surroundings. Sniffing is also a great form of mental stimulation that can help tire out your pooch (and give you a chance to catch your breath).⁴

Running and jogging

Running and jogging are great cardiovascular exercises that can help dogs and humans build endurance and burn calories. They're also linked to some great mental health benefits.⁵

Certain breeds—we're looking at you, Belgian Malinois, German Shorthaired Pointers and English Springer Spaniels—make great running partners. Not all dogs (or all breeds) are well suited to high-impact cardiovascular exercises like running, so be sure to check with your vet before signing up for a doggie 5K.⁵

Swimming

Is swimming good exercise for dogs? In a word, yes. In pools, lakes and even the ocean, swimming is a great exercise for dogs of all ages. Some breeds, including the Labrador Retriever, Portuguese Water Dog and Nova Scotia Duck Tolling Retriever, were born to swim.⁶

Dachshunds and Bulldogs might not have the best body composition for buoyancy, but that doesn't mean swimming is off-limits. Before you dive into the deep end, make sure your dog is wearing a life vest to keep them safe in the water.⁶

Agility training and obstacle courses

Teaching your dog to navigate an obstacle course isn't just great fun, it's also an excellent form of exercise and mental stimulation. Plus, you'll work up a sweat running alongside your active dog as they race through tunnels, jump hurdles and walk across the seesaw. It takes training to complete obstacle courses, and the process can help build a stronger bond with your dog.⁷

Playing fetch and other interactive games

Activities like fetch, tug-of-war and hide-and-seek are great ways to get moving with your dog. You may even tap into their natural drive, help them build confidence and improve their impulse control.⁸ Plus, these activities are a lot of fun! Interactive games are also perfect for pet owners wondering how to exercise a puppy at home.

Benefits of exercising with your dog

Sure, you'll both burn calories and hit your daily step count goals, but there are lots of other benefits of exercising with your dog.

Increased motivation and accountability

Your dog is a furry, four-legged accountability buddy. In one study, researchers found that dog owners walked their dog for an hour on average weekdays, and up to two hours on average weekend days.⁹

Reduced stress and anxiety

Almost half of pet owners believe having a pet makes them more physically active, and snuggling a pet and enjoying their antics—hello, zoomies!—provides stress relief for 95 percent of pet owners.¹⁰

Improved cardiovascular health

The combination of physical activity and lower stress levels can have some serious cardiovascular benefits. Some studies show that having a pet is associated with lower blood pressure, a lower cholesterol level and a lower resting heart rate, which can reduce the risk of heart disease and stroke.¹¹ It's more proof that your dog makes your heart happy.

Strengthened bond between pet and owner

Spending time with your dog doing activities you both enjoy can help you build a stronger human-canine connection.⁷

Improved socialization skills for dogs

It's hard to walk through the neighborhood or visit the local dog park without someone asking, “Can I pet your dog?" Stopping to chat isn't just a great way for dog parents to meet new people—it's also a great way to socialize your dog, which can help them become a happy, well-adjusted pet.¹²

Safety considerations for exercising with your dog

Before you head out for a long run, it's important to know how to exercise your dog and prioritize their safety.

• Check with your veterinarian before beginning a new exercise routine. One of the biggest questions pet owners ask is, “How much exercise does a dog need?" The answer depends on their breed, age and health. You want to be sure your dog gets the "all clear" to start an exercise routine.
• Remember that just like people, dogs can get out of shape. If it's been a long winter and it's finally warm enough to hit the trails, make sure to ease into fitness. This is especially important if your dog is overweight.
• Choose the right gear for the activity. A collar with ID tags, harness, leash or life jacket can help keep your dog safe during a dog workout.
• Fuel up. Dogs work up an appetite after exercising. Take extra water, a collapsible travel bowl and a few snacks to make sure your dog is fed and hydrated while you're outdoors.
• Watch for signs that your dog is tired. Dog exhaustion after exercise can be dangerous. Panting, limping, drooping tongue and not wanting to walk farther are signs that your dog needs a rest.
• Avoid extreme weather. Skip outdoor workouts when it's too hot or cold. Opt for early-morning or late-evening outings in the summer, or consider activities like fetch and tug-of-war in the air-conditioned house during extreme temperatures.¹³

Getting started with exercising with your dog

You wouldn't begin a new exercise program at the starting line of a marathon, right? In the same way, your dog needs to ease into a new fitness routine, and taking it slow can help prevent strains and injuries when exercising a dog.

• Find a fitness routine that fits into your schedule. Dogs love consistency and will look forward to their daily walk, hike, swim or trip to the dog park at the same time every day.
• Choose the right activities. A dog that hates the water won't be a great swimming partner, and a dog that has joint issues shouldn't tag along on your daily jogs. Look for ways to exercise with your dog that you both like so you'll look forward to your daily workout.
• Set achievable goals. Start slow and work up to longer, more strenuous activities.
• Keep it interesting. Dogs love routine, but that doesn't mean you can't introduce new activities. Instead of taking the same path around the neighborhood, switch up the route. Check out new hiking trails and swimming holes, or set a goal to visit all the dog parks in your city. Adding variety to your exercise routine can keep it interesting for your dog (and for you, too).
• Reward good behavior. Having good leash manners, listening to commands and resisting the urge to chase squirrels on the hiking trail deserve a reward. Keep treats on hand, and always praise your dog for good behavior.

Resources for exercising with your dog

Not sure where to get started? These resources can put you on the right path to creating an exercise routine with your dog:

• Connect with your local parks and recreation department for information about dog parks and dog-friendly hiking trails.
• Research dog-friendly gyms and fitness classes.
• Join online communities and social media groups for active pet owners to learn about charity walks and outdoor events that welcome pets.
• Call a professional dog trainer or behaviorist for help teaching your dog leash manners or getting started in agility, obedience or other dog sports.

How Pets Best can help

Dog insurance from Pets Best has coverage options for injuries or illnesses that may occur during exercise or physical activity, and access to a 24/7 Pet Helpline for any questions or concerns related to pet health and wellness.

Sources:

1. Benefits of Physical Activity. Centers for Disease Control and Prevention. Reviewed June 16, 2022. Accessed April 16, 2023. https://www.cdc.gov/physicalactivity/basics/pa-health/index.htm
2. A. Burke. How Much Exercise Does a Dog Need Every Day? American Kennel Club. Published February 28, 2023. Accessed April 16, 2023. https://www.akc.org/expert-advice/health/how-much-exercise-does-dog-need
3. C. Westgarth, R.M. Christley, C. Jewell et al. Dog owners are more likely to meet physical activity guidelines than people without a dog: An investigation of the association between dog ownership and physical activity levels in a UK community. Scientific Reports. Published April 18, 2019. Accessed April 16. 2023. https://www.nature.com/articles/s41598-019-41254-6
4. G. Johnstone. Do Dogs Sniff to Get Their 'Social Media' Fix? American Kennel Club. Updated October 5, 2022. Accessed April 16, 2023. https://www.akc.org/expert-advice/health/is-sniffing-a-dog-s-version-of-social-media
5. A. Anastasio. Best Dog Breeds for Running Companions. American Kennel Club. Published January 26, 2023. Accessed April 16, 2023. https://www.akc.org/expert-advice/health/best-running-dogs
6. S. Gibeault. Can All Dogs Swim? How to Teach a Dog to Swim. American Kennel Club. Published June 3, 2021. Accessed April 16, 2023. https://www.akc.org/expert-advice/health/teach-dog-to-swim
7. S. Gibeault. Agility Training Is Great for Anxious Dogs. American Kennel Club. Published May 14, 2021. Accessed April 16, 2023. https://www.akc.org/expert-advice/sports/agility-training-great-anxious-dogs
8. G. Johnstone. Is Tug-of-War Bad for Dogs? American Kennel Club. Published July 26, 2021. Accessed April 16, 2023. https://www.akc.org/expert-advice/lifestyle/is-tug-of-war-bad-for-dogs
9. R.H. Kinsman, K.E. Main, R.A. Casey et al. Dog walk frequency and duration: Analysis of a cohort of dogs up to 15 months of age. Applied Animal Behaviour Science. Published May 2022. Accessed April 16, 2023. https://www.sciencedirect.com/science/article/pii/S0168159122000673
10. New survey: 95% of pet parents rely on their pet for stress relief. American Heart Association. Published June 20, 2022. Accessed April 16, 2023. https://newsroom.heart.org/news/new-survey-95-of-pet-parents-rely-on-their-pet-for-stress-relief
11. G.N. Levine, K. Allen, L.T. Braun et al. Pet Ownership and Cardiovascular Risk. Circulation. Published May 9, 2013. Accessed April 16, 2023. https://www.ahajournals.org/doi/full/10.1161/CIR.0b013e31829201e1
12. L. Donovan. Puppy Socialization: Why, When, and How to Do It Right. American Kennel Club. Published July 7, 2022. Accessed April 16, 2023. https://www.akc.org/expert-advice/training/puppy-socialization
13. Hot Weather Safety Tips. ASPCA. Accessed April 16, 2023. https://www.aspca.org/pet-care/general-pet-care/hot-weather-safety-tips