With new research from natural dog food producer Forthglade finding that only 42% of the nation’s dogs are walked on a daily basis, Dr Carri Westgarth, Dog Walking Expert and Lecturer in Human Animal Interaction at the University of Liverpool, explains why we shouldn’t underestimate the power of a good dog walk, and reveals how you and your dog can benefit from better, more mindful walks in just six weeks.
The joy of walking comes in many forms. For dogs, walks provide a vital opportunity to run, sniff and explore – essential for fit, healthy, and relaxed pets. For owners, getting out in the fresh air is not only great ‘exercise by stealth’ (dogs are the biggest motivator for physical activity known to science) but with 1 in 6 people in the UK suffering from mental health issues such as anxiety, depression, and loneliness, dog walking can also be incredibly positive and uplifting too.
Faced with busy lives and British weather, there’s no denying that getting out for regular walks with your dog can sometimes feel daunting. But with a bit of motivation and a few tweaks to your daily routine, it is possible to reap the benefits of longer, more frequent, and more mindful dog walks in just six weeks. Here’s how…
Dr Carri Westgarth’s six-week Mindful Dog Walking Challenge
Week 1: Get motivated!
Write a list of why you want to walk your dog more
This is the week to get motivated: How will your dog benefit from better walks? What will be the benefits to you? What is currently stopping you from walking more? Make a list of why you’re doing this and what you want to achieve and put it up in a place where you will see it each day as a reminder such as your fridge or kitchen pin board.
Start a dog walking diary
Each day during week one, write down how often and how long you walked your dog, how you felt when you did it, what else you had on that day, and why you did, or didn’t, walk. Where do you spend time in your day that could be spent walking instead?
Week 2: Set your goals
Goal setting
Set an overall goal for how often, and how long you’d like to walk with your dog over the next six weeks. Then write down smaller daily targets – you’re far more likely to achieve your overall goal if you break it down into smaller, achievable chunks.
Schedule your dog walks
Schedule your walks as appointments in your calendar, just like you would for a work meeting. Don’t forget to be realistic – If you’re not a morning person; don’t plan your walks for 6am! And think about potential pitfalls. For instance, if you know that nothing gets done when your kids get home from school, don’t tell yourself it’s going to be your walk time.
Be flexible
Don’t allow not feeling well one day, or a surprise meeting another, mean you lose one of your walks for the week. Try splitting your walking time to better fit your routine. If you only have time for a 10-minute walk, that’s okay. It’s better than nothing.
Week 3: Make it a new habit
Set a routine
Successful regular dog walkers usually have a consistent routine where they walk at the same time each day, and therefore have to think less about doing it. Check and adapt your schedule.
Get up and go
Try laying out your walking clothes the night before, so it’s easy to get up and go. Once you begin walking with your dog, you may soon find your dog is in control of your walking timetable!
Week 4: Be committed
Make a commitment to others
Science shows that we are less likely to back down on our promises if others know we’ve committed. Find a friend or family member to walk with when you can for an ‘accountability buddy.’
Join a dog walking group or sign up for a charity walk
You’re far more likely to achieve your overall walking goal if you have a goal to work towards, such as a walk to raise money for charity, or if you’re part of a local dog walking group. Check out The Great Dog Walk Together website for setting up local walks with groups across the UK.
Week 5: Be inspired
Find new places to walk
We are creatures of habit but walking in the same places can get boring. Explore your local area and try new places, even walking your usual route the opposite direction can shake things up a bit!
Week 6: Be mindful
Walk mindfully
Don’t just stick your headphones on or spend your dog walks checking Facebook. Use your walking time to appreciate your surroundings and the special relationship with your dog. Look at the leaves, listen to the birdsong, take some deep breaths, create time to think, appreciate the world around you and enjoy the time with your loyal companion. Really enjoy the moment and make this your and your dog’s time!
Review your goals
Remember that goal you made for yourself a few weeks ago? What kind of progress are you making towards it? What improvements have you made in just 6 weeks? If you are hitting barriers to reaching that goal, how can you overcome them?
| Dr Carri says: “The Kennel Club recommends at least 30 minutes of walking every day, and over
two hours for larger breeds. If you have concerns about what your dog can manage, seek professional advice from your vet. If you need advice on behaviour issues such as recall or pulling, try a local training class. For more serious issues such as aggression or nervousness, contact a behaviourist at www.apbc.org.uk |