We all need a bit of motivation to put on our running shoes, take out our bicycle for a night ride, and stick to our gym schedule.

Recruiting a training buddy helps. After all, while we might believe our own excuses to pull out of a long walk or a jog, friends will not take no for an answer.

That said, there are times when even friends can let us down. Those who organise a weekly five-a-side kick-around with friends will know that late days at the office frequently downgrade the game to a four-a-side struggle.

One friend, however, will never let you down. And that’s not only because he is man’s best friend, but also because dogs need their daily exercise. Try skipping an evening walk and your dog will be there, whining behind the closed door, leash in mouth. How can you say no to a wagging tail?

You might cancel on a training buddy because you have too much to do or need to take the kids to school – but with a dog, you will always make time.

Various studies show that dog owners are more likely to enjoy an active lifestyle. According to a study conducted by Michigan State University, US, dog owners are 34 per cent more likely to get the recommended 150 minutes of exercise a week than those who own other pets or those who don’t own a dog.

A dog is very focused and will push you to accelerate from a walk to a jog

A dog can be your greatest motivator. Come rain or shine, a dog is always ready for a bit of exercise and will never cancel on you at the last minute. Moreover, dogs are creatures of habit and have the kind of enthusiasm for exercise that is just contagious. This daily commitment helps you turn fitness into a habit that lasts longer than the new year resolutions. And daily commitment is key to maintaining a healthy lifestyle.

Dogs are also challenging. If you go out for a walk on your own, chances are that after the first five minutes of brisk walking, you will get distracted and automatically slow down your pace. However, a dog is very focused and will push you to accelerate from a walk to a jog.

There are various fitness activities you can enjoy with your dog. Walking is the most basic of workouts. To make it more challenging and burn extra calories, add a game of chase or alternate walking with brief sprints. You can also upgrade to running. This will entail some additional training as your dog needs to get used to running right by your side without getting in the way. Swimming is also a great form of exercise for both of you.

That said, you need to make some considerations. While all dogs need a daily walk, don’t plan a long run if your dog is a little Shih Tzu. In much the same way, a 10-minute walk will not be enough if you have a Great Dane or a Rottweiler. Adapt your exercise regime to your dog. If you already work out regularly and are in the process of getting a dog, consider a breed that matches your activity level.

Age is also another consideration. Activity levels should match the age of your dog. While puppies have lots of energy, they are too playful and young to take out for a long walk. Adolescent dogs have lots of energy so you will need to increase your activity. Senior dogs still need their daily dose of exercise – however, don’t push them beyond their limit or for long distances.

Dogs add fun to your exercise regime. While out on your daily walk, stop for five minutes and throw a ball with your dog. It’s this fun element that will make you look forward to your daily exercise.

A new breed of exercise

Which dogs suit what exercise?

Running
The best companion for jogging and running is a high-energy dog such as a German shepherd or a dalmation. While small dogs are better suited for short walks, larger breeds need lots of exercise, which makes them suitable for running.

Swimming
Most dogs like swimming, some more than others. For a suitable swimming companion, the best breeds are water dogs such as the Spanish Water Dog. Irish Setters and Golden Retrievers also love swimming.

Yoga
Dogs can also be your yoga companion. In fact, there’s even a name for it: doga, which is the practice of yoga with pet dogs. Beagles and Jack Russell terriers are intelligent and calm, which makes them ideal yoga partners.