Dogs Make Great Exercise Partners
Helpful tips on staying in shape with your dog
Making positive, healthy changes in your life isn’t always easy, but your dog can help. Approximately 50 percent of peopleopens in a new tab who start an aerobic exercise programme will stop within the first 6 months, b ut pet parents who walk their dogs are reportedopens in a new tab to suffer less health problems as a result of exercise. It’s a little tougher to skip your jog if your pup is waiting for you by the door.
Dogs help you get moving
Frank Wisneski of California started smoking when he was 11 years old. When hit by a heart attack at the age of 38, he weighed 97kg and had been smoking a pack a day for 27 years. “At the rate I was going, I realised I probably wasn’t going to be around to help my wife take care of our daughter. That’s what pushed me to quit smoking. About six months after that, we got our dog, and I’ve been running with him ever since.”
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opens in a new tabMajor, his black Lab, is Frank’s primary exercise partner. The pair runs four to five miles every weekday morning, starting out at am, before Frank goes to work. On weekends, he and Major hit the trails around a local lake, where the dirt is a bit easier on the joints, running up to 16 miles in a day.
Frank, who now weighs 81kg and has completed five marathons, gives his dogs full credit for his good health. “Dogs don’t care if it’s raining. Dogs don’t care if it’s cold. Dogs don’t have another meeting to be at or some other obligation. Dogs are the best training partners ever. They just want to spend time with you. If you’ve got to get up and go run, you’ve always got a partner to go with you.”
Walking benefits you and your dog
Dogs make wonderful walking and exercise buddies. If you look at your dog as a workout partner, they can provide you with motivation to be both happier and healthier. Phil Zeltzman, a certified vet surgeon based in Pennsylvania and author of Walk a Hound, Lose a Pound, completely agrees. “People make up all kinds of excuses not to exercise, but dogs are always ready to go,” he says. Multiple scientific studies have shown that humans and dogs derive similar physical, psychological and emotional benefits from exercise. Zeltzman recommends that dogs of all ages have a complete physical exam before beginning any exercise programme.
Tips on exercising with your pup
Tailor your activity to your dog’s breed, age, personality and health status. Start slow and progressively build endurance. If you and your dog are just starting to exercise, begin with simple walks, which can later morph into more strenuous activities. Read your dog for stress signals during and after exercise, particularly if your dog is a senior. However, age by itself isn’t a disqualifier, Zeltzman says. “Age is not a disease. I see 12-year-old dogs that act like six-year-olds.”
At the human end of the lead, t he UK Chief Medical Officers’ Guidelines recommendopens in a new tab each week adults do at least 150 minutes of moderate intensity activity, 75 minutes of vigorous activity, or a mixture of both.
Does walking your dog count as exercise?
Yep, walking your dog is a great starting point for exercise. “You don’t have to run for hours with your dog to benefit,” says Zeltzman. Even modest exercise improves circulation, bringing more oxygen to the heart and muscles and decreasing both the risk and severity of many diseases. Like dogs, people need to start slowly and build up the intensity and duration of their walks. Zeltzman suggests that adding variety to an exercise routine will help ward off boredom; switching up the routine can also help avoid a workout plateau.
Dog walking exercises
Stair walking
For a terrific workout that benefits both the cardio system and leg muscles, find a stairwell, either outdoors or indoors. A variety of types of stairs (such as spiral or half-turn stairs) and/or a variety of stair surfaces (wooden, concrete, brick) can add a distraction for the dog that will ultimately build overall confidence. This comes with a caveat, however: many dogs don’t care for open stairs, and they should not be attempted until your dog is a well-seasoned stair climber.
Hiking
Find a trail at a local park and hit the dirt surface. According to Zeltzman, every organ in our bodies benefits from this type of exercise. Add a few obstacles, such as crossing logs and climbing hills, and you’ve engaged even more muscles, built intensity and spiced up the adventure.
Resistance walks
Lakes and beaches are prime territory for this activity, which involves walking in shallow water and/or on dry or wet sand. Dry sand is the more strenuous option; walking in it exhausts muscles pretty quickly.
Power walks
If you are physically fit, power walking provides a thorough workout for both you and your dog. The brisk pace interspersed with intervals of jogging or running and/or arm pumping doesn’t allow time to stop and sniff. You can also mix it up with squats, fetch or another activity you both enjoy.
Fetch
Retrieving can be a great boredom-buster while walking or hiking. However, this doesn’t mean that you get to relax on a stump while your dog fetches the ball or toy. Rather, you’ll be moving quickly, either towards or away from the dog, during retrieves. A Frisbee or a portable ball launcher complements exercise routines.
Other ways to exercise with your dog without walking
There are many creative ways to get active with your dog, such as dog yoga, dog agility, and couch to 5K programmes, but start slowly as with any new programme. Just as someone shouldn’t run a full marathon without training, the same holds true for dogs. It’s essential to work them up slowly, especially if your dog hasn’t been highly active.
Another option is swimming. Taking your dog for a swim is easy on the joints and great for building endurance. Introduce your pup to water slowly, perhaps starting with resistance walks in warm, shallow water. Add a floatable ball and retrieves can be enjoyed by all.
Making an exercise plan
“When starting a diet and exercise plan with your dog, just remember P.A.W.S,” says Dr Arielle Markley, a veterinarian in the Canine Physical Rehabilitation & Sports Medicine Center at The Ohio State University Veterinary Medical Center. PAWS stands for:
Plan
Schedule your workouts and plan out the daily practices that are going to help you reach your goals. Over time, you’ll see significant results if you make small manageable changes.
Active
Get active with your dog in ways that you both enjoy, whether that’s running, playing or even doing doggie yoga.
Wellness
Checkups are crucial for both you and your dog. Get a regular checkup to ensure you are healthy enough for exercise and determine your specific dietary needs. When you call your vet to schedule your dog’s annual checkup, give your GP a call as well.
Success
Don’t forget to celebrate and reward your success but try swapping out treats and junk food for some extra love and attention for your dog.
“Dogs are the best for a healthy, active lifestyle. If a dog is by your side, they don’t care what they are doing. And if they get to smell a park along the way, that’s a good day,” says Wisneski, who credits his canine exercise partners with saving his life every day.
Before getting started on any rigorous diet or exercise programme, talk to your doctor and veterinarian. It’s important to make sure that there aren’t any other health conditions that might keep either of you from your goals and have a tailored plan to your individual needs.
