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Having trouble getting your steps in? We know walking is good for our heart, our muscles, and our mental health. However, knowing we should exercise and actually doing it are two very different things.
As a Personal Trainer, one of my less popular mantras is that "motivation is an unreliable friend", but what if your motivation to move had four legs, a wagging tail and was waiting by the door? Walking a dog may be one of the simplest ways to build more movement into your everyday life. And if you don’t have a dog, perhaps it’s time to consider adopting one.
My husband and I have been dog people for as long as I can remember. When we moved to Alpena from Sacramento, our boy Hank sat next to Scotty the entire duration of the multi-day drive. When we got married, we had road signs made with our dogs' faces on them rather than our own. We had Hank and Peanut for 14 years before they passed away, leaving a hole in our hearts we thought would never heal.
Fast forward 2.5 years later when we decided we were ready to love again and adopted an 8-month-old puppy from a local animal shelter. What we realized is how much we had forgotten about those early stages in a dog's life. The energy expenditure of a puppy is remarkable, and regular walks have been one of our greatest tools for managing Murphy's energy. Like they say, "a good dog is a tired dog".
For tired humans, one of the hardest parts of exercise is getting started. When you’re exercising for yourself, it’s easy to say, “I’ll go tomorrow.” But your dog still needs to go outside today.
Dogs need regular physical activity and mental stimulation. A walk gives them an opportunity to exercise, explore and, perhaps most importantly, sniff absolutely everything. If you ignore your dog's need for exercise, they will still find a way to get the energy out, and you may not like the method they choose. A lot of time this chosen method involves chewing, and keeping your remote control /shoes /purse/bedframe from getting chewed up is a much more reliable motivator!
That daily responsibility of walking a dog can turn exercise into a habit rather than something you have to constantly motivate yourself to do. Even a couple of short walks each day can add meaningful movement to your routine. And you don’t have to walk for miles to feel the benefits. Put on your shoes, grab the leash and head out the door for 10 minutes, turn around and come back. You can always build from there; and if you're enjoying your walk, chances are you will!
Every step challenges your legs, hips and core while requiring your body to coordinate movement and balance. Walking on different surfaces, navigating curbs or walking up a hill can provide additional challenges.
I also think it's worth mentioning that walking and strength training make a great team. Strength training helps you maintain the muscle and strength you need for everyday activities, while walking helps you use those abilities in the real world.
Together, they can help you maintain mobility and independence as you age.
Getting outside and moving can also benefit your mental well-being and, your dog may be providing another important benefit: companionship. A walk can lead to conversations with neighbors, other dog owners or simply a friendly “hello” to someone passing by. Sometimes those little connections matter more than we realize.
If you’ve been thinking about getting a dog, consider adopting from one of the many fantastic local animal shelters or rescue organizations in our area. You aren’t simply gaining a walking partner. You’re giving an animal a home, companionship and a second chance.You may be gaining something for yourself, too: a reason to get up and move every day, a companion to share your adventures with and a little extra motivation to spend time outside. Of course, adopting a dog is a serious commitment, but if you’re ready for that commitment, the relationship can be incredibly rewarding.
This is all to say, even if you aren't a dog person, try to think outside of the box when it comes to creating healthy habits. Health is built through the things we do consistently--and walking your dog is a wonderful way to make movement part of everyday life.