Fit with Fido: Making the Most of a Walk with your Dog(s)

I recently read that the average, healthy, adult dog should get at least 60 minutes of exercise each day. Guess what? In a convenient coincidence, the average, healthy, adult human should ideally get at least the same. Are you and your dog getting enough?

Walk the Walk

The first step in making sure you and your canine companion(s) are getting enough physical activity is to walk together. A good starting point might be to aim for 25-30 minutes in the morning and 25-30 minutes in the afternoon or evening. In cases of extreme weather, or if you and/or your dog have health concerns, you may want to start with just 10-15 minutes per walk, and work your way up if you can.

There are many, many benefits to walking your dog on a regular basis. Here are just a few:

• 1. Helps reduce undesirable behaviors (in your dog...), such as digging, chewing, incessant barking, etc.
• 2. Helps keep you and your dog physically fit and active.
• 3. Helps reduce constipation and other digestive problems in your dog.
• 4. Is an excellent way to bond with your dog. 
• 5. Helps reduce stress in both you and your dog.
• 6. Is an enjoyable way to spend time in the great outdoors with your dog.
• 7. Helps you meet your neighbors. (Trust me on this; on a daily basis in any given location--grocery store, gas station, mall, out for a run--people know who I am just because they see me walking my dogs all the time.)
• 8. I recently read (I desperately wish I could remember where) that neighborhoods in which people walk their dogs on a regular basis are perceived as being safer--and actually are safe, mainly because people who walk their dogs tend to pay attention to and notice things in the neighborhood, especially things that seem out of the ordinary.
• 9. A study conducted at Michigan State University in 2011 found that people who walked their dogs exhibited better overall health and fitness, and were more likely to meet recommended fitness benchmarks.

Now that we have (hopefully) established that walking your dog(s) is something you definitely want to do, here are some ways you can maximize the time spent walking your dog(s) to help you reach your own fitness goals:

March

This morning when I walked my dogs, it was dark outside and only 29 degrees.  After about 10 or 15 minutes, my fingers, though hidden away in both my gloves and my pockets, were painfully cold. In an attempt to get my blood flowing--and restore feeling to my fingers--I decided to march instead of just walk. Less than two blocks later, not a single part of my body was cold anymore.

Aside from helping to keep you warm on a frigid walk, incorporating bouts of marching into your dog walk has other benefits, as well:

• 1. Increase heart rate for better cardiovascular workout.
• 2. Increase heart rate for better calorie burn.
• 3. Works different muscle groups to help balance fitness routine.

In addition, you can help keep your heart rate up by marching in place when your dog(s) stop to sniff or go potty.

Calf Lifts

To further mix things up and use an even greater variety of muscle groups, add calf lifts into your dog walks. Whenever your dogs stop to sniff or use the bathroom, do as many calf lifts as you can. If you want to add in even more variety, you can alternate calf lifts with marching or running in place.

Doga

Many dog training facilities, gyms, etc. are beginning to realize the benefits of working out with a canine companion, and are adding innovative dog-friendly classes to their course offerings. Doga (Yoga with your Dog) is one example. The Richmond SPCA is just one example of an organization that includes such an offering. 

Organized Group Walks/Runs

In Richmond alone, I can think of three different organized dog walks and/or runs, including Richmond Animal League's Strut your Mutt, Fetch a Cure's Mutt Strut, and the Richmond SPCA's Dog Jog. There are many such events throughout the country. Usually, they not only provide a way for you and your dog to be active, but also function as fundraising events for local animal shelters, dog training facilities, animal advocacy organizations, etc.

Group Ex for Dogs

Some gyms and fitness organizations are beginning to incorporate dog-friendly group exercise classes into their course offerings.  In fact, there is even an organization that specializes in classes involving exercising with your dog. It was recently featured on Veria Living's Natural Companions.

Word to the Wise...

1. When planning to walk or run with your dog, start small and work your way up, in terms of pace, distance, and duration.
2. Do not start to run puppies who are too young. Doing so can cause permanent damage. Consult your veterinarian.

Want to know more?

Check out  Exercise for Dogs, an awesomely informative article posted by the ASPCA.