Pets as activity companions
Dog owners tend to walk more than people without a dog, and the extra activity seems to come from walking the dog regularly, not from owning one. You don't need a dog to be active. Treat dog walking as one way to move more, and walk it safely.
At a glance
- Dog owners tend to walk more. Adults aged 65 and over who owned a dog walked about 22 minutes more a day than people without one1.
- The walking is what matters. Having a dog without walking it regularly was not linked to better mobility2.
- A dog is one way to be active, not the only way. You don't need one to get moving.
- Walk safely. Use safe leash habits so you don't get pulled or tripped.
How do pets help you stay active?
Mostly by getting people walking. Dog owners tend to be more active than people without a dog, and the benefit looks tied to actually walking the dog.
Among adults aged 65 and over, dog owners walked about 22 minutes more a day and took about 2760 more steps a day, at a moderate-intensity pace1. In that group, 87% of owners met the guideline of 150 minutes of moderate activity a week, compared with 47% of people without a dog1. Among 70-year-olds in Sweden, dog ownership went with 19.2 more minutes a day of light activity, 11.4 more minutes a day of moderate-to-vigorous activity and 1738 more steps a day3.
This is a link, not proof. More active people may be the ones who choose to own a dog, and that can't be sorted out from the figures alone4. Some data do point to a link between getting a dog and being more active3.
What seems to matter is the walking. Having a dog but not walking it regularly was not linked to a lower likelihood of mobility problems2. Simply owning a dog was not linked to better physical health or health habits5. If you already have a dog, regular walks are where the activity benefit seems to come from, so build them into your day. Walks of any length count towards the weekly amounts, so a short walk before breakfast adds up.
Time with companion animals in general has also been linked with marked increases in physical activity. Along with improvements in blood pressure and in how much your heart rate varies, this was one of the only consistent physical health gains seen6. Most of this evidence is about older adults and may not apply to every inactive adult, so treat dog walking as one way to be active rather than the only one.
When to check with a health professional
Dog walking carries a risk of falls and of muscle or joint injury, and being pulled by the leash was the most common cause of dog-related injury7. If you've had falls or are worried about your balance, check with your doctor or a physio before walking a strong or excitable dog.
If you get a sore muscle or joint from a walk, ease off, and see a doctor or other health professional if it persists or gets worse.
If you're starting exercise after a long break, it's always a good idea to see your doctor first. For an injury or a health condition, see a health professional, such as your doctor or a physio.
Call your local emergency number for chest pain or pressure (or pain spreading to the arm, neck, jaw or back, especially with sweating or feeling sick), severe breathlessness, fainting or collapse, signs of a stroke, a serious injury, or someone who isn't safe.
Quick answers
Does dog walking count towards the weekly activity guideline?
Yes. Walking a dog is walking, and activity of any length counts towards the weekly amounts, with no minimum of 10 minutes at a time. The WHO recommends 150–300 minutes of moderate activity a week plus muscle-strengthening on 2 days. Brisk walking can cover the first part, and simple strength exercises cover the second.
Do other pets, like cats, help people be more active?
It isn't clear yet whether cats or other pets lead to more activity in the way regular dog walking does. If you don't have a dog, you can still start with small amounts of walking or other activity and build up gradually over time.
Does a dog help people who have tried and dropped exercise before?
It isn't clear yet whether a dog helps people who have started and stopped exercise before. Coming back after a break is normal. Start with small amounts and build up how often, how hard and how long over time. Some activity is better than none, with or without a pet.
Related guides
- GuideOnline communities and classesOnline groups and classes look about as helpful as in-person ones, though they tend to raise activity only a little. They suit you best if getting to a class is hard. Start with people you know or a free local group, and treat any online option as a trial you can leave.
- GuideThe support around youCompany and encouragement are the best-supported kinds of help: someone to be active with, and kind words rather than pressure. Family, friends and local walking groups can all provide them, and helping others can bring connection too. It works differently for different people, so choose who you involve.
- GuideAccountability that helps, not pressuresAccountability helps most when it is one supportive person who shares your goal, plus a simple written record of your progress. Announcing a goal doesn't reliably help, and support that takes away your choices can backfire. Keep it low-key, and ease off if it starts to feel like pressure.
- GuideWorking with a trainer or coachA trainer or coach looks most worthwhile if you have a long-term health condition, or if you want help with balance and strength. For a condition, look for someone with advanced training, such as an exercise physiologist or physiotherapist, and ask about ongoing support rather than a single session.
- GuideExercise buddiesThe easiest way to find an exercise buddy is to join a group walk, or ask one friend or family member to walk with you. Keep the plan easy and regular, and make it about time together. Walking with someone is also safer than walking alone.
Sources
- Dall PM et al. (2017). The influence of dog ownership on objective measures of free-living physical activity and sedentary behaviour in community-dwelling older adults: a longitudinal case-controlled study. BMC Public Health.
- Gallagher E et al. (2025). The Association of Regular Dog Walking With Mobility, Falls, and Fear of Falling in Later Life. The Journals of Gerontology Series A, Biological Sciences and Medical Sciences.
- Ballin M et al. (2021). Association of dog ownership with accelerometer-measured physical activity and daily steps in 70-year-old individuals: a population-based cross-sectional study. BMC Public Health.
- Mičková E et al. (2019). Does Dog Ownership Affect Physical Activity, Sleep, and Self-Reported Health in Older Adults? International Journal of Environmental Research and Public Health.
- Curl AL et al. (2017). Dog Walking, the Human-Animal Bond and Older Adults' Physical Health. The Gerontologist.
- Hughes MJ et al. (2020). Companion Animals and Health in Older Populations: A Systematic Review. Clinical Gerontologist.
- Lim B et al. (2026). Dog walking-related injuries of the hand and wrist: a systematic review. Injury Prevention.
General information to help you get active, not medical advice. If you have a health condition or symptoms, check with a health professional.
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