How to Keep Your Dog Fit and Healthy: Exercise, Weight & Activity Guide

Being “in shape” has two key components: maintaining a healthy body weight and having the fitness to exercise comfortably. In most cases, these two factors go hand in hand. It is uncommon to see a dog that is significantly overweight yet physically fit.

Regular exercise not only helps manage body weight but also supports cardiovascular health, muscle strength, joint mobility, and overall wellbeing.

How to Tell If Your Dog Is a Healthy Weight and Fit

Assessing Body Weight

The easiest way to assess whether a dog is overweight is by feeling along the ribs and spine. In a healthy dog, you should be able to feel these bones easily, but they should not be visibly protruding.

• If you need to press firmly to feel the ribs or spine, your dog is likely overweight

• If you cannot feel them at all, your dog may be obese

• If the ribs are clearly visible, your dog may be underweight

• If the ribs are very prominent with little coverage, your dog may be undernourished

Assessing Fitness

From a fitness perspective, a healthy dog should be able to complete a 30-minute steady walk on flat ground without becoming excessively tired or heavily out of breath.

Consider Breed and Age When Planning Exercise

Not all dogs are built the same, so breed and age must always be considered when assessing fitness and designing an exercise routine.

Some breeds, such as Greyhounds and Whippets, naturally have visible ribs, while others, like Bulldogs, have a stockier and more muscular build. Fitness levels also vary significantly between breeds — Greyhounds are generally much fitter than Bulldogs.

Age is another important factor. Older dogs typically have reduced stamina, while young, growing dogs — especially large breeds — should avoid high-impact exercise until at least nine months of age to allow proper bone development.

Top 5 Ways to Get Your Dog in Shape

Getting your dog fit does not need to be complicated. The key is regular, sensible exercise, started gradually and adjusted to suit your dog’s individual needs.

1. Street Walks

Simple daily walks are one of the most effective ways to improve cardiovascular fitness and burn fat. Two walks per day are ideal if possible, starting at around 15–30 minutes depending on your dog’s age and breed.

2. Trail Walks

Once your dog becomes fitter, incorporating trail walks or gentle hills can help build leg strength and improve overall endurance. These walks should only be introduced if your dog is comfortable with increased intensity.

3. Outdoor Play and Parks

Activities such as fetch, frisbee, and tug-of-war provide excellent physical exercise while also strengthening the bond between dog and owner. These games encourage natural movement and keep exercise fun.

4. Dog Parks

Dog parks offer both physical exercise and socialisation, provided your dog is comfortable around other dogs and well-trained off-leash. Running and playing with other dogs is highly energetic and benefits both physical fitness and emotional wellbeing. A list of LCSD dog parks across Hong Kong can be found online.

5. Swimming

Swimming is an excellent low-impact exercise that conditions multiple muscle groups and is especially beneficial for dogs with stiff joints. However, swimming is still physically demanding, so ensure your dog is confident in the water and can always exit safely. 

How to Encourage a Very Lazy Dog

Most dogs enjoy walking and social interaction, but some need encouragement—especially if they are not used to regular exercise.

The key is to start slowly and avoid pushing your dog beyond their comfort level. For dogs that rarely go outside, simply stepping out onto the street for a few minutes to observe their surroundings can be a good starting point. Offering treats helps build positive associations.

Gradually increase distance over time—from the next street corner, to around the block, and eventually longer walks. If your dog shows signs of wanting to go home, avoid forcing them. Sitting quietly to build confidence and trying again the next day is often more effective.

Benefits of Keeping Your Dog in Shape

Just like in humans, good cardiovascular fitness provides wide-ranging health benefits for dogs. Dogs that maintain a healthy weight and fitness level tend to have:

• Better immune function
• Improved organ health
• Lower resting heart rate and blood glucose levels
• Reduced risk of high blood pressure
• Lower incidence of metabolic conditions such as diabetes

Together, these benefits contribute to a longer, healthier, and happier life. In addition to physical health, fit dogs often spend more time outdoors with their owners, leading to improved emotional balance and overall happiness.

Does an In-Shape Dog Need More Food?

Dogs that engage in very high levels of exercise or perform working roles may require higher-calorie, higher-protein diets. However, most moderately active dogs receive sufficient nutrition from standard dog food when fed according to recommended guidelines.

Owners should regularly monitor body condition using the rib and spine check. If a dog begins to look too thin after increasing activity, food portions can be increased by around 15%. Care should be taken not to overfeed and undo progress.

For dogs that exercise regularly, supplements such as glucosamine for joint support and Omega-3 for general health can be beneficial. Around 500 mg per day of each is typically sufficient for an average dog.