Categories / Everyday movement
Featured in: Exercise for depression and anxiety, Best exercise for stress, When you hate exercise
Dog Walking
Daily walks driven by a dog's needs.
How to start
Walk your dog at least once a day for 20 to 30 minutes at a brisk pace.
How to progress
Lengthen the walks and add hills.
What the evidence says
Evidence: limited
We found no trials of this particular activity. A 2026 pilot study looked at dog ownership and brain ageing but we did not review it in detail. Our Walking category and WHO guidance apply. The WHO recommends 150 to 300 minutes of moderate activity a week for adults, and 60 minutes a day for children.
Take care: Watch your footing, traffic and the dog's fitness.
Sources
12-week starter plan
Daily walks.
Tick each week as you finish it; your ticks are saved on this device only. Repeat a week if it felt hard. Weeks 4, 8 and 12 hold steady so you can settle. This is a general plan, not medical advice.
Add reminders to your calendar
Pick your days and time. You will download a calendar file that adds 12 weeks of reminders to Google, Apple or Outlook calendar.
Calories and weekly minutes
Enter your details for a rough estimate. Based on about 3 METs (Typical effort for this activity (estimated)). Real figures vary by 20% or more between people.
Tips and common mistakes
Tips
- Walk briskly.
- Vary routes.
- Use a good lead.
Common mistakes
- Pulling on the lead.
- Ignoring weather.
- Walking in the heat with the dog.
Kit and cost
Low Approximate UK prices.
- Comfortable shoes
- A lead and bags
- Waterproofs
Frequently asked questions
Is dog walking good exercise?
It encourages regular walking.
What if I do not have a dog?
Some charities help walk dogs.
How far?
Aim for 20 to 60 minutes a day.
Good for: Heart & fitness Mood & stress Fun & social
Compare with similar options
| Dog Walking | Walking Meetings | Post-Meal Walk | Standing and Sit-Break Routines | |
|---|---|---|---|---|
| Typical session | 40 min × 7/wk | 30 min × 3/wk | 10 min × 7/wk | 2 min × 10/wk |
| Effort | ●○○○○ | ●○○○○ | ●○○○○ | ●○○○○ |
| Cost | Low cost | Free | Free | Free |
| Equipment | No equipment | No equipment | No equipment | No equipment |
| Impact | Low impact | Low impact | Low impact | Low impact |
| Fitness needed | Any level | Any level | Any level | Any level |
| Evidence | limited | limited | moderate | limited |