How To Get Fit With Your Dog

Another year, another resolution that you'll finally get in shape, and of course, this time, you mean it.

Each year around 50 percent of us make a vow to get fit come January 1—but only 7 percent manage to stick it out, according to YouGov.

However, what if your best motivation is not only right in front of you—but fast asleep on your couch?

While it's well known that having a workout buddy can boost your chance of success, certified canine fitness coach Sean Prichard says what most people don't realize is that they can actually come on four legs rather than two.

"Working out with your dog forces you to be more consistent because your dog expects it from you, and who wants to let their dog down? Not to mention, a dog's zest and zeal for physical activity is contagious," Prichard told Newsweek.

As it's thought more than half of dogs are overweight, according to the Association for Pet Obesity Prevention, and the CDC said around 40 percent of U.S. adults tick the same box, perhaps it's time many of us ditched solo trips to the gym for a workout routine we can do with our very best friends.

Prichard's dog, Noodles the Greyhound, may be in her senior years now and capable of less exertion, but as the president of Pant & Wag, he continues to help other dogs shed those extra pounds. In creating exciting fitness plans that incorporate "a variety of different activities," Prichard said the owners often "see how much fun their dog is having and they want to experience that with them"—which helps them get into shape too.

Tailor Your Own Exercise Regime

Many people might think a daily walk is ample exercise for both them and their dog, but if you're hoping to see a drop in the scales, you'll need to do better than that. VCA Animal Hospital says the average dog walk is a stroll of around 20 minutes per mile, which certainly won't cause significant change.

If your knees start to buckle at the idea of going for a daily run, Prichard suggests trying cross-training, which athletes use to deviate away from their preferred sport and try new ones instead. A seasoned runner might dust off their bike for a change, or a gymnast may try their hand at the rowing machine, as Prichard says this can "keep things fresh" and target specific areas.

He said: "Of course dogs can't lift weights so it requires a bit of creativity, but you can tailor it into a workout you can do together. It's helpful to focus on one part of their anatomy and find a way to work that. For example, we might focus on hills, where the upward climb works their back legs, and the downward slope works their shoulders and chest.

"If we climb hills for 30 minutes, that's a solid workout for their hind legs, and my glutes and hamstrings too. It's totally different to running on flat ground. One workout can be a hind leg day, the next could be cardio with some running, and another day can be agility, where they'll jump over hurdles, weave through poles, and balance on planks. That makes three distinct workouts for both of us."

It's important to remember to keep your goals achievable though, as the CDC recommends losing one to two pounds per week to make it sustainable.

First and foremost, working out should always be fun, so Prichard, from Washington, D.C., recommends sticking to activities you enjoy, whether that's a 30-minute run filled with inclines (dare I ask, why?), or swimming in the sea while getting splashed by your labrador.

"The benefits of cross-training apply to humans and dogs. It enhances cardiovascular endurance, muscle strength, and balance, which improves your overall fitness. It also reduces the risk of overuse injuries by avoiding repetitive stress on the same muscles and joints," Prichard continued.

Make Your Workout Fun For Your Dog To Do Too

As a snowboarder and CrossFit athlete, Natalie Allport can usually be found working out—from cardio sessions to muscle strengthening, and of course, practicing out on the slopes. And the 30-year-old agrees with Prichard that involving her pup, Bali, in her workouts is hugely motivating.

Allport, from Ottawa, Canada, told Newsweek: "Whenever I do get the chance to bring her to a gym, she does box jumps with me, which are her favorite for sure. Sometimes she'll do some agility exercises, or I'll do squats while holding her."

While Bali doesn't do all the routines with her, she loves to get involved and show off her athletic prowess. When they aren't doing squats in the gym, Allport takes the seven-year-old golden doodle running, hiking, paddle boarding, skateboarding, or they complete agility courses together.

"Sometimes, working out alone sucks, so having your dog there makes you look for ways to make it exciting. If you work out at home, doing it with your dog is so much more fun—just watch out for the sweaty face licks," Allport added.

Turn Your Pup's Playtime Into Exercise

You'll likely have to break a sweat if you've both got serious pounds to lose, but that doesn't mean every workout this year has to be high intensity. Richie Allen, the founder of PetFitness, which primarily creates exercise plans for dogs, explained that around half of the owners he sees usually join in so they can lose some weight too—and highly recommends a simple game of fetch to start with.

"It's really important to alternate exercises, especially by incorporating playtime," Allen told Newsweek. "A lot of dogs love to chase a ball, so try throwing the ball for your dog, then both of you can sprint after it. Tug of war is also great because it's so taxing. But it's important to move the rope slowly from side to side, rather than up and down, and don't pull too hard as you could damage their teeth."

For him personally, he loves taking his one-year-old golden retriever, Drea, out for a run and occasionally giving her a weighted vest for the extra challenge.

Allen also suggests doggy squats by starting in a sitting position before getting the dog to raise their front paws off the ground, which will build strength in their hind legs. You can also teach them to do a doggy push-up, by getting them to sit and then bringing their head as low to the ground as possible (with the encourage of a tasty treat, of course), and then back up again. Building strength isn't the only bonus here, as Allen says that an active lifestyle can also improve a dog's behavior, as an added benefit.

Just remember, dogs need their rest days too so make sure you both get plenty of relaxation in between a recommended four to five workouts a week. There's no need to go overboard, you've got all year after all.

Is there a health issue that's worrying you? Let us know via health@newsweek.com. We can ask experts for advice, and your story could be featured on Newsweek.

Updated 01/05/24 11:15 a.m. ET: This article was updated to amend Sean Prichard's location.