NEW YEAR’S RESOLUTIONSTrying to get back into shape, shed some weight and spend more time with your dog?
The best solution is walking your dog. Not only is it good for you but also your dog, so you will both benefit in helping control your weight, and maintaining a healthy heart, lungs and muscles. It also strengthens the bond between you and your dog.
Even if your dog is active in the garden, he will be more active going out for a walk, and being with you is one of your dog’s greatest motivations to exercise and pleasure. Dogs not only need exercise, but also social interaction, mental stimulation and positive attention from their owner.
Fresh air and exercise are also very good stress relievers especially in today’s busy climate. You will both come back positively refreshed by nature. Aging dogs must be kept as agile and fit as possible but may not be as inclined to exercise without encouragement, shorter more varied walks maybe better, and remember that it is also harder for the older dog to carry extra weight.
Start off with shorter walks and as you both get fitter increase the time and distance. It is a good idea to keep a journal to record your progress. Set out a program for 6 weeks and notice the progress week by week.
Invest in an good detailed map of the area were you live and plan your route. It can be quite surprising how varied and beautiful ones surrounds are.
Walking has become a very popular form of exercise as it is low impact, but gives a good overall workout and power walkers can walk up to 5 miles an hour – now there’s a goal!
Ozzy loves going out for walks being quite a heavy dog the longest he has managed is 10 miles, although poppet his friend has done 20 miles with me and then still wanted to go out with the horses. The secret is to build it up gently and enjoy. If either of you get tired then just have a rest.
Interval training is a very successful way to train; basically it varies the length and intensity of exercise. So you walk slowly for a while then increase the speed for say 15 minutes then slow down to recover then speed up again. This way you gradually speed up for long periods as you get fitter.
Walking tipsFirstly it is important to choose the proper clothing for you. Wear light weight layered clothing that is loose fitting and durable – weather resistant clothes are preferable. Then the proper walking shoes are very importantly, we would suggest that you go to a shoe store that specializes in walking and get proper walking shoes or boots. The best shoe for you is the one that fits you best, the one that gives you the proper support, flexibility, cushioning, and compensates for any stride problems you may have, such as overpronation (which is when the feet roll inward too much). Each person's feet are different. Take all advice with a pinch of salt and find a shoe fitting expert to help you find the shoe that is best for your walking distance, speed, style, and surface as well as your weight and stride.
Make sure your dog has a well fitting collar and lead. He must also have an identification tag (licence tag). A reflective collar is always useful if it is not a bright day. If it is hot make sure you carry water for both you and your dog to drink. Also make sure you take bags to clear up after him.
The second thing is to stretch, a usually forgotten step, but as with any exercise it is important to stretch before and after your walk. Hold each one for a count of 15 and gently ease in and out of each one.
Set yourself a goal (how often have you heard that?) these have to be realistic though, half an hour every day is good, then increase a little at a time.
Safety tips- Be seen, wear reflective clothing especially at dawn, dusk and night – during the day also wear light clothing.
- Bring a “fanny pack” with ID and pocket change and alarm and a cellphone!
- Let people - friends and family know your route and when you are leaving and intend to come back.
- If possible walk with a friend. Keep if possible to well known routes.
- When near cars take care, especially parked cars, make sure that traffic can see you – especially at traffic light, traffic often turns red on a right.