Paw-some Workouts to Try with Your Dog
Leave a CommentThe health risks of insufficient physical activity have long been documented, yet approximately 27% of the population still do not meet the recommendations. The American Heart Association recommends 150 minutes of exercise each week. Physical inactivity is the fourth leading risk factor for mortality. Physical inactivity is also linked to increased risk for coronary disease, obesity, diabetes, and certain cancers. Likewise, inactivity in dogs can lead to increased risk for noncommunicable diseases and affect quality of life. However, reaching the recommendations for exercise can be difficult when jobs, kids, activities, and life are thrown into the balance. Here’s a look at a few examples of workouts you can perform with your family pet and the benefits of each.
1. Walking and Hiking
One of the simplest ways to work out with your dog is by walking. Regular walking benefits include improved muscle strength, circulation, memory, and sleep. For dogs, walking is good physical exercise, but being out in new environments also allows for new smells, which is great mental exercise for your pet.
2. Jogging
If you want to start a jogging routine with your dog, it is essential to increase the distance slowly. Make sure you alternate walking and jogging initially. You may have to match the pace of your dog. Make sure you both take plenty of breaks and drink water. Remember, not all dogs should jog with their owners. Therefore, consider the breed and size of your dog prior to starting any jogging routine. Puppies should not exercise too much as their bones are still growing.
3. Playing Fetch or Tug of War While Circuit Training
Although fetch and tug of war may seem like a workout for your dog, you can benefit too. Playing fetch and tug of war can challenge your upper body. Instead of standing in one spot, you can try running with your dog or changing locations while they retrieve the toy. Consider playing Frisbee with several friends and letting your dog play, too. You can also perform your circuit exercises and incorporate fetch into your routine. Examples of this include throwing the ball, and while they retrieve it, perform a static stretch such as a quad stretch, perform a burpee, and when you return to standing, throw the ball for your pup; for smaller dogs, you can try holding them and using them as a weight for squats! Make it fun!
4. Agility Drills
Agility courses are great for high-energy dogs with a working breed drive. The course has obstacles that allow the dog to run through and jump, and traditionally, you run alongside them. Therefore, this is a great workout for you both and physically and mentally tiring.
5. Swimming
Not all dogs enjoy spending time in the water, but for those that do, swimming is a great whole-body workout for both of you. Swimming takes the weight off your joints while still giving you a great workout. Keeping swim sessions short for dogs, about 10-15 minutes is best.
6. Yoga
With dog yoga, humans incorporate their dogs into the yoga poses, by holding them like weights or balancing the dog within a pose. If that seems too advanced, encourage your dog to stay nearby while you perform your yoga moves, some poses the dog may be able to copy. During Savasana, your dog can lay next to you and be a pet. In this manner, yoga can be calming for both humans and dogs.
As with any workout, consult with your doctor about any concerns. Consider asking your veterinarian about specific workouts for your pet to ensure they are the appropriate choice. I hope you and your dog can have some fun working out together! If aches or pains arise as you perform these activities, connect with our team to schedule a free assessment. Free assessments are available in-clinic and virtually through our telehealth platform.
*Per federal guidelines, beneficiaries of plans such as Medicare, Medicaid, Tricare, VHA and other federally funded plans are not eligible for free assessments.
The Athletico blog is an educational resource written by Athletico employees. Athletico bloggers are licensed professionals who abide by the code of ethics outlined by their respective professional associations. The content published in blog posts represents the opinion of the individual author based on their expertise and experience. The content provided in this blog is for informational purposes only, does not constitute medical advice and should not be relied on for making personal health decisions.
References:
1. Smedberg K, Lundbeck E, Roman E, Eriksson JW, Spörndly-Nees S, Kallings LV, Bergh A, Söder J. A pilot study of a joint outdoor exercise program for dog owners and dogs. Sci Rep. 2024 Jun 21;14(1):14321. doi: 10.1038/s41598-024-65033-0. PMID: 38906904; PMCID: PMC11192721.
2. American Heart Association. https://www.heart.org/en/healthy-living/fitness/fitness-basics/aha-recs-for-physical-activity-infographic
3. https://www.akc.org/expert-advice/health/how-to-get-fit-with-your-dog/
