Walking your dog is crucial for both your pet’s and your own physical health. Engaging activities like leash tugging or sudden sprints can challenge your core, balance, coordination, and grip strength, according to Brianna Steinhilber, a certified personal trainer and TODAY health editor. She emphasizes that being stronger and more stable helps you react quickly, reducing the risk of falls.
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To enhance balance and muscle control during dog walks, Steinhilber recommends the farmer’s carry. This exercise builds grip strength and supports posture and core stability, especially when your dog becomes unpredictable.
The farmer’s carry is a comprehensive, functional exercise that targets strength in the upper body, lower body, and core, making it particularly useful during walks when leash tension or sudden direction changes occur.
To perform the farmer’s carry, bend at the waist to lift two heavy weights—one in each hand—to minimize strain on your lower back. Stand upright, pull your shoulders back, and keep your chest out while bracing your core. Walk forward for ten steps, then turn and return to your starting point. After setting down the weights, rest briefly before repeating the exercise for five rounds.
Other functional exercises that improve your ability to walk your dog include:
- Single-leg balance for stability and reaction preparedness
- Split squats for single-leg strength
- Plank pull-throughs for core stability against sudden movements
- Lateral step-ups to strengthen hips for navigating uneven terrain
This advice is part of TODAY's Expert Tip of the Day series, which offers practical strategies to enhance various aspects of health and well-being.