Canine companions can motivate you to get active – and they’re good for more than a leisurely stroll through the park or a game of Frisbee. In fact, researchers at the University of Missouri found that people who walked with dogs improved their balance and increased their speed and distance more than those who walked with a human companion.
Dogs benefit, too. Not only does regular exercise help them maintain agility and a healthy weight, but research published in the Journal of Experimental biology shows our four-legged friends also get the neurobiological reaction we call “runner’s high” after moderate and intense activity. Tiffany Durzi, doctor of veterinary medicine at Ontario Veterinary College points out that outdoor activity at a dog park or elsewhere can also have social benefits for dogs and humans.
Some exercise options for you and your four-legged friend:
Walking and Hiking
Walking and hiking are perhaps the most obvious forms of exercise. “Walking is always a great idea, no matter what age your dog is”, Durzi says. “Walking can reduce some of the clinical symptoms we see with osteoarthritis {in dogs}.”
But don’t overdo it. “People themselves tend to be weekend warriors, and sometimes that can present problems for dogs,” durzi tells The connection. “All of a sudden they go for a three-hour hike, and that can cause injuries.” Work up to longer distances gradually.
Running
Some medium to large dogs make good running buddies (smaller ones and those with short noses can have difficulty keeping up), but just as humans need to pace themselves to avoid injury or fatigue, so do dogs. Steve Pelletier, CEO of SlimDoggy.com, a business focused on the health of dogs, recommends increasing your mileage by no more than 10 -20%/ week – for your sake and your dog’s.
Durzi recommends waiting until your dog is at least 12 months old and its growth plates have closed before you start a running regimen. Consult your vet before you start running with a senior dog.
Sarah Warford, a team lead at canine fitness company DogRunnin in Halifax, suggests watching your dog for signs of fatigue. “If your dog starts to drag behind you, your dog is probably not physically fit enough for the duration or intensity of the run you’re doing,” she says. Warford also suggests choosing a dog harness that’s specifically designed for running so it doesn’t cut off the dog’s range of motion or cause repetitive use injuries.
Swimming
What human or dog doesn’t love a refreshing dip in a pool, lake or river on a hot day? The resistance of the water against the body while swimming provides good exercise, and its easy on the joints. In addition to swimming, “walking or running through the water is a great form of strength training.” According to Pelletier.
Strength Training
Wearing a weighted vest (no more than 10% of body weight) can help humans and dogs build strength. “There are a plethora of moves that both the human and the dog can do, including burpees, hills, over-unders and more,” Pelletier says. “To do these moves, you have to have a relationship with your pet, training them to sit, stay, heel.” His dog Jack, a formerly overweight yellow Lab, can perform burpees and other moves on command.
As Pelletier puts it, “Dogs are great workout partners and will make you smile as you sweat.”