We all know dogs need exercise — but what most people don’t realize is why it’s so important, how it changes across life stages, and how to do it safely and affordably. Exercise isn’t just about burning off energy; it’s vital for physical health, emotional well-being, and strengthening the bond between dog and human.
Why Exercise Matters
A well-exercised dog is calmer, happier, and healthier. Regular activity helps:
Maintain a healthy weight and reduce the risk of obesity-related diseases
Support muscle and joint health
Improve digestion and lymphatic drainage
Reduce anxiety and destructive behaviors
Enhance sleep quality and regulate hormones
Strengthen your relationship through shared experiences
Dogs are meant to move — and move often.
How Much Exercise Do Dogs Need?
Life Stage | Daily Exercise | Example |
|---|---|---|
Puppies | 5 minutes per month of age, up to twice a day | A 4-month-old puppy = 20-minute sessions |
Adolescents | 1–2 hours per day | Split into 2–3 sessions |
Adults | 1.5–3 hours per day | Mix of walks, sniff time, and play |
Seniors | 30–90 minutes per day | Low-impact strolls, mental games, gentle movement |
Exercise doesn’t have to mean running marathons — a slow walk with time to sniff counts.
The Power of the Sniff
Let. Them. Sniff.
Sniffing is more than fun — it’s mental therapy. Every scent tells a story: who’s been there, what they ate, how they felt. Allowing dogs to sniff:
Lowers stress hormones (cortisol)
Provides mental stimulation equal to physical exercise
Builds confidence
Helps dogs decompress
A 20-minute sniff walk can be as enriching as a 45-minute jog.
Why the Yard and Dog Park Don’t Count as Exercise
“But I Have a Yard…”
A backyard is great for potty breaks and sunbathing, but it doesn’t replace actual movement or enrichment. Most dogs won’t run laps in the yard for fun. Without you engaging them, they’ll often just nap, bark, or patrol the fence.
Yard time ≠ exercise because:
It lacks variety and stimulation
Dogs don’t self-motivate to move enough
They miss out on new sights, smells, and social interaction
“What About the Dog Park?”
Dog parks can seem like the perfect energy outlet — but they come with risks.
Overexcitement and chaotic play can cause injury or stress
Viral and parasitic exposure is high
Poorly matched playmates can lead to fights
There’s little structured interaction with you
Dogs crave connection, not chaos. A calm walk, sniff session, or structured play in your yard or neighborhood does far more for their body and mind. And, if you’d like the dog park experience without the other dogs, consider a SniffSpot. This app lets dog owners rent someone’s yard or property for 45 minutes. My dogs spend at least half their time taking in new scents and the rest relaxing or playing fetch with the toys I bring.
Exercise Ideas by Life Stage
Puppies
Keep it short and fun.
Try: gentle tug, short sniff walks, hide-and-seek, puppy playdates.
Avoid: stairs, long walks, jumping off furniture.
*I love staying in touch with the families of my puppy’s littermates. This allows us to get together with the puppies for playdates.
Adolescents
All energy, zero focus.
Try: hiking, long sniff walks, scent games, swimming, structured playgroups.
Avoid: excessive fetch or repetitive running on pavement.
Adults
Balanced energy = variety.
Try: brisk walks, swimming, flirt pole, off-leash hikes, scent work.
Avoid: overdoing high-impact activities.
Seniors
Movement keeps them mobile.
Try: slow walks, swimming, stretching, “find it” games, gentle sniff sessions.
Avoid: slippery floors, temperature extremes, overexertion.
Bad Weather? No Problem!
When it’s too hot, cold, or stormy:
Indoor Exercise Ideas:
Snuffle mats or treat scatter games
Hide-and-seek with toys
Training sessions (5–10 min bursts)
“Find it” scent trails
Stair work (if joint-safe)
Tug-of-war or fetch in hallways
Bonus Tip: MYOS Canine Muscle Formula and Daily Dawg (Real Mushrooms) support recovery and mental focus after activity.
Are Rest Days Okay?
Yes — and they’re essential.
1–2 rest days per week support recovery
Avoid more than 3 inactive days in a row
Rest days = light sniff walks or cuddle time
Dogs, like us, need downtime to rebuild muscle and reset the nervous system.
Exercise Safety Tips
Hydrate often
Check ground temperature (too hot = too dangerous)
Stop if your dog slows or pants heavily
Protect joints with omega-3s, collagen, and joint support
Avoid intense activity after meals
Juggling Exercise in a Multi-Dog Home
I have four dogs, and I’ve learned to understand what each one enjoys. Apollo and Buffy love going on walks and exploring (sniffing) around the property. Bella loves chasing balls, but I have to be careful on hot days (to avoid overheating) and protect her joints to avoid overexertion. Zoey is my senior dog and enjoys slow walks around the property. We do two to three laps every other day.
Understanding how to exercise each dog best helps to keep them healthy and calm. Plus, it helps me get all my steps in each day while spending time with my dogs, both as a pack and individually, which is excellent for my physical and mental health.
Exercise isn’t just physical — it’s connection.
Your dog doesn’t care what you do, only that you do it together.
So get outside, touch grass, and move as a pack.