How to Turn Dog Walks Into Real Exercise (Not Just Potty Breaks)

Your dog needs to go out. You need to exercise. In theory, this should be a perfect match.

In practice? Most dog walks end up being a slow meander from fire hydrant to mailbox, punctuated by long sniffing sessions and the occasional squirrel distraction. You’re outside, sure. But you’re not exactly breaking a sweat.

Here’s the thing: dog owners are actually 54% more likely to meet their weekly exercise targets than people without dogs. Research published in Scientific Reports found that dog owners who walk their pets are 57-77% more likely to achieve recommended physical activity levels. So the potential is definitely there. You just need to be intentional about it.

The good news? With a few simple changes, you can turn those daily dog walks into legitimate workouts. And your dog will probably love it even more.

Why Most Dog Walks Don’t Count as Exercise

Let’s be honest about what’s happening on most dog walks. You’re moving at maybe 1.5 to 2 miles per hour. You stop every 30 seconds. Your heart rate barely budges.

That’s not a dig at you. It’s just the nature of what happens when you let your dog lead. Dogs experience the world through their nose. Every bush, every patch of grass, every spot where another dog peed three days ago is fascinating information that needs processing.

This is called a “sniff walk,” and it’s actually valuable for your dog’s mental health. According to PetMD, sniffing activates your dog’s brain and releases dopamine. It can be as tiring for them mentally as physical exercise.

But it’s not doing much for your fitness.

The CDC recommends 150 minutes of moderate-intensity aerobic activity per week. Moderate intensity means brisk walking at a minimum of 3.0 mph, where you’re breathing harder and can talk but not sing. A leisurely sniff-and-stroll doesn’t hit that threshold.

The Solution: Separate Your Walks

Here’s what actually works: designate some walks as “exercise walks” and others as “sniff walks.”

Your dog needs both. You need the exercise walks. By separating them, everyone gets what they need.

Sniff walks are your dog’s time. Keep these shorter (20-30 minutes), use a longer leash, and let them explore at their own pace. These are great for morning or evening potty runs.

Exercise walks are your time. These are brisk, purposeful walks where you set the pace. Your dog will adapt quickly. Most dogs are remarkably good at matching human walking speeds once they understand the expectation.

The key is teaching your dog the difference. Use a specific leash or harness for exercise walks. Start with a consistent cue word. Dogs pick up on patterns fast. They’ll figure out which walks mean business.

How to Make Your Exercise Walks Actually Count

Pick Up the Pace

To hit moderate intensity, you need to walk at least 3 mph. That’s a 20-minute mile. For reference, a very casual stroll is about 2 mph.

How do you know if you’re there? The talk test works. You should be able to have a conversation, but singing would be uncomfortable. If you can belt out your favorite song, you’re going too slow.

A fitness tracker or walking app can help you monitor your pace until it becomes natural.

Plan a Route With Fewer Distractions

New smells trigger sniffing. So the same neighborhood loop you’ve done 500 times will actually be easier for your dog to walk briskly through than a new route full of novel scents.

Save the exploratory routes for sniff walks. For exercise, stick to familiar territory.

Also consider: – Quieter streets with fewer dogs passing by – Paved paths (easier to maintain pace than uneven terrain) – Routes without too many “marking spots” your dog feels compelled to hit

Set a Minimum Distance

Decide in advance: this walk is 2 miles. Or 30 minutes without counting stops. Having a target changes your mindset from “I’ll walk until the dog seems done” to actually completing a workout.

A reasonable starting goal? Aim for 30 minutes at a brisk pace. That gives you nearly half your weekly exercise requirement in a single walk.

Train the “Let’s Go” Command

This is probably the most useful thing you can teach your dog for exercise walks. When they stop to sniff, a quick “let’s go” should get them moving again without you having to stop, wait, and restart.

The training is simple: 1. When your dog stops to sniff, give them 3-5 seconds 2. Say “let’s go” in an upbeat tone 3. Start walking (don’t wait) 4. Reward them when they catch up

Most dogs get this within a week or two. It’s not about denying them all sniffing. It’s about keeping the walk moving.

What About Your Dog’s Exercise Needs?

Here’s some good news: brisk walking is actually better exercise for most dogs than slow meandering.

Most dogs need about an hour of physical activity daily, according to VCA Animal Hospitals. A 30-minute brisk walk covers a significant chunk of that. And for many dogs (especially those who are overweight, older, or brachycephalic breeds), brisk walking is safer than running.

The research is clear that sedentary dogs become overweight dogs, and overweight dogs develop joint problems, heart disease, and other issues. Your exercise walks are genuinely good for them too.

That said, some high-energy breeds (think Border Collies, Huskies, or young Labradors) may need additional activity beyond walking. But for the average adult dog? A brisk 30-minute walk plus some playtime is plenty.

A Sample Weekly Schedule

Here’s how you might structure a week that works for both of you:

Morning (before work): Short sniff walk, 15-20 minutes. Let them explore and do their business. This is their time.

Evening: Exercise walk, 30-45 minutes at a brisk pace. This is your workout.

Weekends: Mix it up. Maybe a longer hike where you both get exercise and they get to sniff a new environment.

This setup gives your dog daily mental stimulation through sniffing, adequate physical exercise, and keeps you on track for that 150-minute weekly goal. If you’re curious what consistent walking does over time, check out what happens to your body when you walk every day for a month.

The Numbers Don’t Lie

The stats on dog owners and exercise are genuinely impressive:

• Dog owners take an average of 2,760 more steps per day than non-owners
• A Michigan State University study found 60% of dog walkers meet criteria for moderate or vigorous exercise
• Dog owners walk an average of 160 minutes per week, compared to significantly less for non-dog households

But here’s the catch: these benefits only apply if you’re actually walking your dog. And walking them in a way that counts as exercise.

If you’re spending 20 minutes standing around while your dog sniffs every blade of grass, you’re not getting those benefits. The research shows what’s possible. Whether you capture that potential depends on how you structure your walks.

Start Simple

You don’t need to overhaul everything at once. Start with one designated exercise walk per day. Use a specific leash that signals “we’re moving.” Teach the “let’s go” command. Keep your phone’s step counter running so you know you’re hitting your goals.

Your dog will adjust. They’re adaptable like that. Give it a week and they’ll know exactly which walks are for business and which are for pleasure.

And honestly? Most dogs love brisk walks once they get used to them. There’s more ground to cover, more things to see (even if they can’t stop and smell them all), and the physical activity does them good too.

You already have the built-in accountability partner. You’re already going outside multiple times a day. You just need to be intentional about making some of those walks count.

Your dog is ready when you are.