Working Out With Your Dog
It’s common knowledge that exercise improves your overall health and well-being. What’s less well-known is that the same is true for your four-legged furry friends.
Pet parents want their dogs to be happy, and that means helping them be fit and healthy. Like people, dogs can be susceptible to obesity and the associated health risks. A regular exercise plan for your dog can help prevent or reduce obesity. In addition to the physical benefits, your dog may also get mental health benefits from exercise.
Since fitness is important for both dogs and humans, why not exercise together? Your pup can be a great (and cute) workout companion, making workouts more fun and engaging, while also helping you maintain your commitment.
Keep reading to discover some great ways to work out with your dog.
Benefits of Working Out With Your Dog
At first glance, the idea that dogs need exercise beyond their normal activities might seem silly. However, the number of benefits your pet can get from a regular exercise regimen is impressive.
- Better fitness
- Weight management
- Cognitive improvements
- Improved mental health
- Fewer behavioral problems
- Increased life span
- Reduces affects of aging
- Maintain muscle mass
- Reduce the risk of diabetes, heart disease, and other health issues
- Improve bone density and reduce joint pain and arthritis.
- Build muscle
- Improve sleep. A tired dog will sleep better.
- Socialization and obedience: the ability to remain close, sit when commanded, and stay calm on a leash.
- It’s a great bonding experience with their human companion!
Not to mention, a pup that gets regular exercise will be happier and more engaged.
For humans, working out with a dog can add a much-needed dash of fun to an otherwise generic workout.
How Much Exercise Does My Dog Need?
The consensus is to exercise 30 minutes to 2 hours per day. According to the American Kennel Club, the recommended amount of exercise needed can vary. The right number of hours and exercise intensity for your pup will depend on a few factors.
Spot Pet Insurance adds: “Dogs thrive on regular exercise, but the ideal workout plan isn’t a universal solution. It’s crucial to tailor your dog’s exercise routine to their individual needs, considering factors like breed, age, energy level, and health conditions. High-energy breeds like Border Collies may need a couple of hours of intense activity each day, while senior dogs or those with health conditions might benefit from shorter, gentler walks or swims. Always pay attention to your dog’s behavior—if they seem tired or are struggling, it’s time to take a break.”
Here are a few factors for pet parents to consider:
- Breed – the energy level of a dog varies by breed. High-energy breeds like herding and sporting dogs require more physical activity.
- Age – Older Dogs still need to engage in physical activity to keep their bodies working; however, you may opt for lower-intensity workouts. For puppies, several shorter workouts may work best for their growing bodies.
- Overall Health – your dog’s health will factor into how much exercise your dog needs. For instance, an adult dog with heart or respiratory issues may need a shorter or lower-intensity exercise routine to avoid causing discomfort.
Be sure to weigh each of these factors as you decide on which types of exercise are best for your dog.
Exercises To Do Together With Your Pup Companion
There are so many ways to work out together with your furry friend. Trying a variety of exercises with your dog can help you get a sense of what they enjoy.
Here are a few activities of varying intensity to consider trying with your dog.
1. Walking
While walking is a low-intensity activity, it certainly counts as exercise! For some dogs, going for a walk will be the best option for their health. Walking can be an excellent activity to release pent-up energy and reduce stress levels for senior dogs or adult dogs with a health condition.
2. Running
Dogs enjoy many of the same benefits humans get from running. But whether running is a good fit for your pup depends on its breed, age, and overall health.
To get started, try a light jog to a nearby park, field, or beach. Use a leash to keep your dog within your control. Also make sure they are well-hydrated and avoid extreme weather conditions–those aren’t good for either of you!
Not only does running with your dog make things more fun, your dog can also push you to run faster. So, lace up those running shoes and get running with your pup!
And if you’re wondering, yes, dogs can experience a runner’s high as well.
3. Short Sprints
Break up a walk or light jog by adding short sprints — this is high-intensity interval training (HIIT) for you and endurance training for your dog. It’s a great middle-ground between walking and long-distance running. After a warm-up, try 8-10 interval sprints of 30 seconds at your local park or facility. If you have a high-energy dog, it’s going to love the chance to run at speed alongside you.
4. Hiking
Hiking with your pup can be a wonderful bonding experience and a fantastic workout. Flat-ground hiking is a low-intensity outdoor activity you can both enjoy. Try a longer hike with hills, or even backpacking for a more intense workout. It’s a mutually beneficial activity that cultivates companionship in a way that a walk around the neighborhood can’t quite match.
5. Running Up Stairs
Running up and down stairs is an excellent way to help your dog build muscle mass. Find a nearby park or outdoor space that has a staircase. Before trying stairs with your dog, be mindful of their breed, health, and age, as not all dogs may be able to handle stairs.
6. Yoga
Dog yoga gives a whole new meaning to “downward dog”. Dog yoga (also called “doga”), involves incorporating your pup into your yoga poses. A big component of dog yoga is to find your zen together – when you find peace and calm during your yoga session, so too will your dog.
7. Agility Course
No matter what breed your dog is, they will love running through tunnels and jumping through hoops! You can purchase an agility course online, and set it up in your backyard or at a local park. Agility courses provide mental and physical stimulation for your dog, and you’ll get a great workout trying to keep up with them.
8. Bodyweight Exercises
With a set of bodyweight exercises, you and your dog can both get a great workout together.
Use treats or toys to motivate dogs as you do:
- Planks
- Push ups
- Sit ups
- Squats
- Bridges
- Lunges
- Russian twists
It’s important to note many of these exercises work better for small or medium-sized dogs.
For smaller dogs, you can try holding your dog in your arms as extra weight while performing these exercises.
9. HIIT Workouts + Fetch
Combining high-intensity interval training (HIIT) workouts with fetch is another great way to get a sweat going for you and your dog.
Here are a few high-intensity interval training exercises you can do that don’t require equipment.
- Jumping jacks
- Burpees
- Mountain climbers
- Box jumps
- High knees
- Lunge jumps
Do these while you play fetch with your pup. Throw the ball (or frisbee or stick), and then do as many reps as possible before your dog returns it. This way, you will both get in some cardio while working out together!
10. Swimming
Swimming is another low-impact activity that is great for most dogs. Swimming is a non-weight-bearing exercise, so your dog can strengthen their muscles without putting additional stress on their joints and tendons.
Meet The Dog Fitness Experts
Want some tips on working out with your dog? These fitness professionals offer guidance on how to include your dog in your workouts.
Kim Flatley, Fitness With Fido
Kim Flatley is a certified canine fitness trainer and owner of Fitness with Fido in St. Louis, Missouri, helping dogs and their owners live their best lives. She loves seeing dogs gain confidence by exercising, improving their mind and body, and creating a happy, joyful space and outlet for them.
How did you get the idea for a fitness-with-your-dog program?
I started Fitness with Fido back in 2015 as a way to save time! I had a very high energy standard poodle Oscar who also didn’t like it when I left him home to go to the gym, so I started combining my workouts at the park. After a while I realized others may also be interested in this as well. I have always loved dogs since I was a little kid and always knew I wanted to own my own dog business when I grew up. After high school I went to school to become a professional dog groomer in 2009. I groomed full-time professionally for about 10 years and groom now by appointment only. I received my associate’s degree in business administration 2012 and my fitness and nutrition certifications in 2015 to prepare to share my love for dogs & fitness with everyone else. Since then our business has evolved more into the canine fitness side of things, so I earned my Canine Fitness Trainer Certifications in 2023 & 2024 to share all the things you can do with your dog to keep them as healthy as possible!
What can first-timers (and their pups) expect when you join a class with you?
The first class can be filled with excitement from your dog as they’re not sure what you signed them up for! They realize it’s not the vet or groomer so it’s not as scary, but then it’s not the dog park where they can go run around and play. It’s an actual class designed for them and their owner to exercise, train and bond! We take turns to work on manners, and when it’s their humans turn, we work on exercises for them to keep them in shape and sometimes even combine some of the moves together for fun! Best of all is seeing the pups’ confidence grow and strengthening the bond between them in a playful way.
What are the benefits of exercising with your pup?
There are many benefits of exercise for each of you like endorphins releasing, making you as a owner and handler feel more relaxed, but the same goes for your dog where you might not see as much boredom behaviors like chewing on things. You create memories by spending more time together figuring things out to work better together. Regular exercise can help prevent injuries. It’s great to set up obstacle courses in your home on hot and cold days when you’re not outside as much to walk and play. It all comes with time if you’re wanting to workout together to welcome them in your space, but to also respect your space by not jumping up on you for safety. You may also figure out you like working your dog out separately so that you can pay more attention to their form. Sometimes it depends on the day!
Angi Aramburu, Go Fetch Run
Angi is the founder of Go Fetch Run, which offers dog-friendly workout classes, currently partnering with the YMCA in San Antonio to provide classes to their members. Go Fetch Run licenses its program for those interested in offering it in their community.
How did you get the idea for a fitness-with-your-dog program?
The idea for this program stemmed from my lifelong experience as a dog owner. I often found myself torn between walking my dog and fitting in my own workout, and I’d end up feeling guilty about whichever choice I made. That’s when it hit me: why not combine the two? I reached out to a seasoned dog trainer to learn effective techniques and ensure the safety and efficacy of the program.
The result is an innovative, hour-long cross-training class that blends strength training with fitness tubes, high-intensity cardio, plyometrics, agility drills, core exercises, and our Down & Dirty Obstacle Course — all while including our canine companions. Throughout the class, dogs actively participate: they hold positions while we perform stationary exercises and are then rewarded with sprints or turns on an obstacle course featuring jumps and tunnels. This approach provides a comprehensive workout for both owners and dogs and enhances a dog’s behavior, both in class and at home. We have also added a Dogalates class, which is a hybrid yoga/pilates format better suited for our elderly and less active dog friends.
What can first-timers (and their pups) expect when you join a class with you?
For first-timers, the experience will vary based on your dog’s breed, fitness level, and temperament. It’s crucial to be mindful of your pet’s needs and limits. For example, dogs with shorter snouts may struggle with intense cardio, so opting for gentler exercises with them is best. Remember, your dog doesn’t need to be active throughout the entire workout. In fact, simply focusing on sitting while you perform exercises can be a valuable mental workout for them. Most dogs are just thrilled to spend time with you, regardless of the activity level. Some may be more energetic or better trained than others, so it’s important to adapt the session to suit your dog’s abilities and have fun together! We always provide exercise modifications to ensure everyone gets in a great workout.
In a typical class, we will begin by doing a short jog into the park, stopping along the way to ask the dogs to sit while we continue jogging in place. This offers a warm-up for the humans and gets the dogs used to staying still while we move, which is not easy for them and provides mental stimulation. After that, we alternate between stationary exercises, such as push-ups, burpees, or squats, with exercises that take us on the move. This acts as a reward for the dogs who patiently wait for us.
The most common feedback is that the class is harder than they expected, and that it is the most fun fitness class they have ever taken. The dogs add a lot of comic relief that makes difficult exercises easier to handle. It’s the only exercise class I know of where you will likely get a kiss while holding a plank. Clients also tell me that they feel better leaving for the day knowing they spent quality time with their dogs, and the dogs are happy and tired!
What are the benefits of exercising with your pup?
Exercising with your dog offers a range of benefits that go beyond just getting a workout. Dogs are incredible motivators, making it easier to stick to your fitness routine. They’re always eager to join in, never late, and never miss a session. Their enthusiasm can turn even the toughest workout into a more enjoyable experience. Plus, seeing your dog’s joy and excitement can boost your mood, enhancing the stress-relieving effects of exercise. For your dog, these exercise sessions are a highlight of their day, filled with the attention and interaction they crave. It’s a win-win situation: you get a great workout, and your pup gets quality time with you!
Sean Prichard, Pant & Wag
Sean is the President and Head Canine Fitness Coach at Pant & Wag, offering the perfect mix of exercise and socializing, giving pups the best time ever while they explore the coolest parks and trails in the Washington DC area.
How did you get the idea for a business centered around running and hiking with dogs?
When I worked at a regular 9-5 office job, I realized that my dog wasn’t getting the exercise or sense of adventure she needed from traditional dog service companies such as dog walkers and dog daycare. As a dedicated dog dad, her health and happiness was my number one priority so I started taking her on trail runs and dog hikes and then I started inviting some of her dog friends to join us and the business grew out of that. Our signature service is called a Fitness Adventure because we always incorporate exercise into everything we do and we always do it out in the woods which provides the adventure aspect.
What are the benefits dogs get from running and hiking?
Running and hiking provides dogs with both physical and mental benefits. Physically, dogs that are part of a consistent running or hiking program will have improved cardiovascular health, better weight management, increased muscle tone, better joint health, and increased agility and flexibility. Behaviorally, well-exercised dogs will experience stress reduction, mental stimulation, and stronger bonds with their humans all of which leads to an overall improvement in behavior.”
What are a few important tips for pet parents who want to start doing longer runs or hikes with their dog?
Safety always comes first so consult with your veterinarian to make sure your dog is in good physical condition and has no underlying health issues. Once you’ve started an exercise program, increase your intensity gradually; many dogs, particularly the working and herding breeds, will instinctively hide any fatigue or discomfort they are experiencing and will push themselves beyond a healthy limit, so increase incrementally to avoid overexertion. You’ll also want to invest in appropriate equipment for yourself and your dog. A comfortable harness and portable water bowl are a must-have for your pooch. The good news is your dog comes pre-equipped with four built-in trail running shoes, so you’ll only need to buy shoes for yourself!
Suzi Teitelman, Dogadog
Suzi is the founder of Dogadog, offering doga classes in Jacksonville, Florida, and training courses to help become a doga teacher. She has been teaching dog yoga for nearly 20 years.
How did you get the idea for dog yoga (doga)?
I started teaching Doga nearly 20 years ago with my cocker spaniel, Coali. As Crunch’s New York-based director of yoga, I had an epiphany when Coali began hovering by my yoga mat during at-home sessions. From there, the idea of Doga was born. I started teaching doga with my private clients, into a class I called Ruff Yoga. Since then, Doga has expanded to cities around the world, and I have trained many of the world’s Doga teachers, while continuing to teach Doga classes in Florida, serving dogs and their human companions.
What are the benefits of doing yoga with your dog?
Practicing doga, or yoga with your dog, can deepen the bond between you and your furry companion. Doga is a practice that is suitable for all levels and ages, as well as types of dogs regardless of breed or size. It is not just a physical activity, but a way to cultivate harmony and balance within yourself and a beloved pet. It is a beautiful way to deepen the bond between you and your furry companion while also taking care of your own physical and mental health. Whether it’s in the morning, at the park, or before bed, participating with your dog can bring a sense of peace and harmony to both you and your furry friend
How can I do doga on my own?
It is crucial to approach dogs with a gentle mindset and never force yourself or your dog into any movements. The essence of Doga lies in simply being together on the mat and allowing the practice to unfold naturally. It is advised for humans to have a basic understanding of proper alignment in yoga postures before incorporating their dog into their practice.
Unlike traditional yoga, Doga does not require fancy poses or balancing your dog on your head. Instead, you can incorporate your furry companion into any poses, even if they just sit next to you as you move. As you focus on your breath and become calm, your dog will pick up on your relaxed energy and mirror it. This creates a peaceful and loving exchange of energy between human and canine. As you move through asanas together, the bond between owner and dog strengthens, creating a deeper connection and understanding between the two. So, remember to approach dogs with an open and gentle mindset, and let the practice unfold naturally for a fulfilling experience for both you and your dog.
Dog Exercise Safety Tips
Before you get started exercising with your dog, here are a few tips and considerations to keep your dog safe before, during and after your workout:
- Keep your pup hydrated: carry plenty of water during your workouts
- Avoid exercising outdoors in extremely hot conditions
- Consider doing workouts in the morning or evening when it’s not as hot and humid outside
- Find significantly shaded areas to take your dog to, like a wooded trail or park with large trees.
- Watch for signs of overheating: panting, increased heart rate, disorientation, vomiting, and diarrhea.
- Protect those paws, particularly in the summer and winter months. Consider pup pads if surfaces are extremely hot or cold. During the summer months, consider avoiding asphalt and blacktop surfaces.
Are You Ready to Work Out With Your Pup?
Want to try one of these great ways to exercise with your dog? Working out with your pup can be a fun bonding experience that helps keep you both active and healthy. Just make sure your dog is safe during the workout, particularly in the Summer and Winter months.
Whichever activity you decide to do, there is a barefoot shoe that can help you enjoy it more. Find shoes for walking, running, hiking, swimming and more. We have a wide range of barefoot shoes for women and men for any lifestyle or activity… from going to the dog park to a high-intensity workout with your pup.
A special thank you to our featured contributors!
The content of this post does not constitute and is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of a physician or other qualified health provider with any questions or concerns you may have about your health or a medical condition.
