It's that time of year, when many people look forward to a fresh start and set goals to improve their health and fitness. The problem with New Year’s resolutions is that most good intentions are often derailed within a few weeks. Does this sound familiar? You are not alone. Fortunately, you don’t have to embark on this alone either - you can bring your four-legged friend along for the ride.
Among many, there is one massive obstacle that stands between you and your resolutions: Time. There's your job, family, friends, and your pets, all vying for your attention. The problem is, not making exercise part of your daily routine isn't just hurting you - it's hurting your dog too.
Just like us, dogs need exercise to stay balanced, happy and healthy. Dogs gain many of the same benefits from exercise as we do. Exercise keeps weight down, wards off disease, tones muscles, boosts the energy and keeps both you and your dog balanced and happy. 61% of Canadians and 44% of dogs are defined as overweight by Forbes Health and the Association for Pet Obesity Prevention. Here's how to make sure you both don’t end up in the doghouse and fall into that group..jpeg)
This year, include your dog in your fitness resolution
They are the perfect exercise buddy: they don't judge you, they never stop loving you, and they are an incredible source of positive energy. What's better than knowing you're improving your health and happiness together?
Make a realistic commitment
Why do most resolutions fail? They are made with the best of intentions, but they don't fit into your lifestyle. Your dog needs a minimum of 30-60 minutes of exercise each day, but that doesn't mean you have to be galloping next to him every time. Aim to exercise with your dog 3 days each week - book that time into your mental calendar and commit to it.
Build your routine
My favourite way to exercise with my dog is to combine cardiovascular activity (walking or running depending on your fitness level) with stationary strength segments at spaced out throughout your workout. It keeps your dog engaged and focused on you because he's been asked to both follow you on leash while you move, and work on his patience while sitting or lying down as you strengthen your muscles. Keep your strength exercises simple (squats, lunges, planks and push-ups are great classics), focus on your form, and don't forget to warm-up your muscles slowly and cool down them down gradually with slow stretches..jpeg)
Equip yourself
- Dress for the weather. If you're outdoors, layer so that you can remove and put on clothing as you get warmer and cooler.
- Wear comfortable, appropriate footwear. Running shoes, cross-trainers or light hiking boots are best.
- Bring water for both you and your dog. Let your dog have water mid-way through your workout and at the end, but be very careful that he doesn't drink too much or too quickly. It can cause a sometimes fatal condition called bloating, something we all want to avoid.
- Grab a leash that's easy to handle. My favourite attach around your waist, leaving you with both hands to exercise. Here's an excellent one from Canine Equipment, and it's fully adjustable. Avoid retractable leashes (they are heavy and can get twisted around you and your dog, causing burns)
Keep your dog engaged and motivated
Like humans, dogs love working for a reward. What really motivates your dog? For some, it's food (freeze dried liver and tiny bits of cooked hot dog are among our favourites). For others, it's a great toy (squeaky or not). Some dogs are suckers for a bit of love from their human. Whatever the reward, make sure you head out on your workout armed and ready to give your dog positive feedback as soon as he successfully does something you ask.
Understand and work within your dog's limits
Remember, exercising next to you is likely to be new for your dog, so their excitement level will probably be higher and any former training might fly out the window at first. Be patient, and set him up for success. If you're working on a sit/stay while you do lunges or squats and your dog is continuously breaking the stay, you're probably asking too much of them. Try moving to a less distracting space and asking your dog to hold the stay for a much shorter period of time until he is consistently doing it successfully. Only then do you start to increase the demands on him. Patience will pay off in spades here. Remember that frustration travels directly down your leash and will only serve to add unnecessary angst to the situation. Stay calm and remember: this is new for your pooch.
Working within your dog's age and breed limits is also important. Just like us, dogs slow down as they get older and some dogs are better suited to exercise than others. If you have an older or less active dog, focus more on stationary exercises and brisk walking instead of extended periods of jogging. .jpeg)
Form or join a group
To keep things interesting and add a social aspect to your workouts, look to join a group in your neighbourhood. It can be as simple as asking friends from the dog park to change up their routine with you. Building a group will help you to stick to your plan and continue your path to healthier habits with your dog. Having people around you means you can also add a new dimension to your workout and your dog's training: ask your dog for a sit/stay, then have a friend watch him while you do 2-3 short, quick sprints moving away from your dog and then back towards him. You can rest while your friend takes her turn. This is a great way to improve your dog's stays and bump your heart rate up to the next level.
Reap the benefits of regular exercise with your dog
Now it's time to enjoy the fruits of your labour! Here are just some of the benefits you'll experience:
- Bond with your dog: spending structured, active one-on-one time with your dog is one of the best ways to strengthen your relationship (and make exercise more fun)
- Improve your dog’s behaviour: running around a dog park with others is fun for a dog, but being connected to you on-leash and being asked to follow, sit, stay & listen will do wonders for his manners
- Improve your overall strength: a program that combines cardio, strength and flexibility exercises will improve your strength, mood, help with weight loss, and increase your muscle tone
- Save time: tick your workout and your dog's exercise off your list at the same time, leaving you with more free time in your day
The top three New Year’s resolutions are spending more time with family and friends (including four-legged ones), getting fit and losing weight. If you exercise alongside your dog, you can commit to sticking to all three resolutions and have fun while you're at it!
