How much is the right amount of exercise for dogs?

The right exercise for dogs will vary with their age, breed and temperament.

Dogs are a joy to watch. Whether he is bounding after a ball or snuffling in the hedgerow, Rufus always looks totally present and in the moment. It’s obvious that exercise is more than just “burning off energy.” Movement keeps muscles strong, joints flexible, hearts healthy and minds sharp. It helps regulate weight, reduces stress and adds healthy years to your dog’s life.

But there’s a balance to strike. Too little exercise can lead to obesity, joint problems and behavioural issues. Too much, especially for growing puppies or older dogs, can cause injury or wear and tear that’s hard to undo. The right approach changes as your dog moves through life, from the bouncy chaos of puppyhood to the steady rhythm of adulthood and the gentle pace of senior years.

Puppies: building strong bodies and confident minds

For puppies, exercise isn’t just about fitness it’s about laying the foundation for a lifetime of good health and positive behaviour. Their bones, joints and growth plates are still developing, so the focus should be on gentle, varied activity that builds coordination and confidence without overloading their growing bodies.

How much is enough?

A handy guideline is the “five minutes per month of age” rule; so a four-month-old puppy would get around 20 minutes of structured walking per day. This doesn’t mean your puppy should only be active for 20 minutes but that their formal, on-lead walking time should be kept moderate. Free play in a safe space, gentle games and short training sessions all count as activity without the repetitive strain of long walks.

Breed matters too. Large and giant breeds take longer to mature physically, so they need an especially careful approach to avoid stressing developing joints. Conversely, smaller breeds may cope with slightly more activity but still benefit from plenty of rest between play sessions.

The power of play

Play is one of the best forms of exercise for puppies and it comes with built-in mental stimulation. Simple fetch games, puppy-safe tug-of-war and chase games with other vaccinated pups help them develop agility, balance and social skills. Scent games, like hiding treats around a room, teach them to use their nose and brain together something that will serve them well in adulthood.

Socialisation walks

Puppyhood is a vital time for socialisation and those first positive encounters with the sights, sounds and smells of the world. Short, gentle walks on varied surfaces (grass, sand, pavement) help strengthen their muscles and improve coordination. The goal here isn’t endurance it’s exploration. Let them sniff, watch and absorb, with plenty of breaks.

The most important socialisation happens with other dogs. Learning how to greet, play and read the body language of other dogs is a skill that, once learned, lasts a lifetime. Well-managed playdates, puppy classes or trips to safe, controlled environments with friendly, vaccinated dogs teach them essential manners: when to be gentle, when to back off and how to resolve excitement without aggression. Puppies who grow up understanding these cues tend to be more relaxed, confident and less reactive as adults, making walks and dog park visits a pleasure rather than a stress.

Building confidence

Confidence comes from success. Low, stable obstacle courses (think small tunnels, wobble boards or ramps) let puppies test their coordination in a safe, fun way. Positive reinforcement – treats, praise or a favourite toy – makes them eager to try new things and helps cement a lifelong love of activity.

Adult dogs: hitting their stride

Adulthood is when most dogs are at the peak of their physical abilities. Their bodies are fully developed, their stamina is higher and they’re ready for more consistent, structured exercise. But this is also the stage where boredom, overuse injuries or weight gain can creep in if routines get too repetitive or too sedentary.

Matching exercise to breed and temperament

An adult Greyhound and an adult Border Collie both need exercise but in very different ways. Sighthounds often thrive on short bursts of intense running followed by long naps, while herding breeds are built for endurance and need both physical and mental outlets.

A working Labrador might need 90 minutes or more of varied activity each day, whereas a toy breed could be happy with a pair of 20-minute walks plus some indoor play. The key is to observe your dog’s energy levels and behaviour: a dog that’s restless, destructive or constantly seeking attention may be under-exercised; one that’s limping, reluctant to move or unusually lethargic may be overdoing it.

Variety keeps bodies and brains sharp

Even the fittest adult dog benefits from mixing up their exercise. Regular walks on different routes keep their senses engaged, while sessions of free running in a safe space allow them to stretch their legs fully. Swimming is an excellent low-impact workout, especially for breeds prone to joint issues.

Dog sports like agility, flyball or canicross can be a great way to combine physical and mental stimulation. For high-drive breeds in particular, these activities offer an outlet for their energy while strengthening the bond between you.

Training is never “done”

Many owners complete a round of puppy classes and think their dog’s training is finished. But positive reinforcement training is most effective when it continues throughout adulthood. Not just to maintain good behaviour and obedience but to give your dog a steady supply of mental challenges. Learning new tricks, refining obedience and practicing impulse control all tap into your dog’s brainpower, build confidence and make exercise sessions more engaging.

For example, asking your dog to sit before throwing a ball, to change pace during a walk or to find a hidden toy turns everyday activities into mini training sessions. The reward isn’t just the treat or the toy, it’s the sense of accomplishment and the strengthened connection between you.

The mental health benefits of exercise for dogs

For adult dogs, activity isn’t just about the body, it’s also about the mind. Adequate exercise helps prevent behavioural problems like excessive barking, chewing or digging, which often stem from boredom or excess energy. Combining physical activity with mental work is especially effective: a tired, satisfied brain makes for a calm, happy dog. It's good for us too.

Guarding against injuries

It’s tempting to assume an energetic adult dog can handle endless activity but repetitive, high-impact exercise can cause strain over time. Ball-chasing is a prime example: while most dogs adore it, the sudden stops, sharp turns and high-impact jumps can stress joints and muscles. Balance these sessions with lower-impact activities and always build up stamina gradually for new sports or longer hikes.

Senior dogs: staying mobile and happy

Older dogs may slow down but that doesn’t mean their days of activity are over. In fact, regular movement is one of the best ways to preserve mobility, protect joint health and support mental wellbeing in senior years. The key is to adapt, not abandon, their exercise routine.

Listening to their changing needs

Ageing brings changes in muscle tone, joint flexibility and energy levels. Some seniors may happily trot alongside you for a 30-minute walk, while others prefer shorter, slower outings. Watch for signs of fatigue, stiffness or reluctance, they’re your cue to adjust pace, distance or activity type.

Cold weather can make any arthritis or stiffness worse, so extra warm-up time, a dog coat or even canine physiotherapy sessions can help. The goal is comfort as much as fitness.

Low-impact, high-benefit activities

Swimming is an excellent choice for senior dogs, offering resistance to keep muscles strong while cushioning the joints from impact. Gentle hill walks can help maintain muscle tone without straining them. Indoor games, such as scent work or slow-paced hide-and-seek with toys, offer mental stimulation without overtaxing the body.

Short, frequent walks can be more beneficial than one long session to keep joints moving, blood circulating and minds engaged.

Teach them new tricks

Cognitive decline in dogs, sometimes called canine cognitive dysfunction, can be slowed with mental enrichment. Seniors often enjoy puzzle toys, gentle training sessions or learning a low-impact trick like “touch” or “find it.” These not only stimulate their brain but also strengthen the bond between you.

Social interaction remains important, too. Meeting familiar dog friends in calm settings can lift their spirits and keep them engaged with the world.

Adapting their environment

Mobility changes mean your senior dog might need help getting in and out of the car or up onto the sofa or bed. Portable ramps, non-slip mats and raised feeding bowls can make everyday activities easier, freeing up their energy for the things they enjoy.

The emotional side of senior exercise

For many older dogs, their walks and play sessions are as much about companionship as movement. They value the routine, the scents and, most importantly, your company. By adjusting expectations and celebrating small wins, you can make their later years rich in comfort, connection and joy.

Special considerations of exercise for dogs by breed type

While age plays a big role in shaping your dog’s exercise needs, breed type can be just as influential. Each breed has its own energy profile, physical limitations and preferred activities which isn’t just about whether they are a lapdog or a working giant. Understanding these differences helps you fine-tune exercise so it’s not just effective, it’s enjoyable and safe.

Working breeds

Shepherds, Collies, Retrievers and other working breeds were bred to perform tasks for hours on end. Even in a modern home far from the fields, their bodies and minds are primed for endurance and problem-solving. Without enough outlets, they can become restless or develop unwanted behaviours like herding children, chewing furniture or excessive barking.

For these dogs, a brisk daily walk is rarely enough. They thrive on variety: long hikes, agility courses, scent work or training games that combine obedience with physical effort. The more you challenge their brain as well as their body, the calmer and more content they’ll be at home.

Toy breeds

Dogs like Chihuahuas, Pomeranians and Yorkshire Terriers may have tiny frames but they often have outsized energy. While they don’t need the same mileage as larger breeds, they still benefit from regular, structured exercise to keep muscles strong and prevent weight gain.

Short walks, indoor play and gentle training sessions can keep them in shape without overtaxing their joints. Because of their size, they’re more vulnerable to injury from rough play or high jumps, so activities should be scaled to their capabilities.

Giant breeds

Great Danes, Mastiffs and other giant breeds often mature more slowly, meaning their puppy stage lasts longer. This extended growth period makes them particularly vulnerable to joint and bone stress, so high-impact activities should be avoided until they’re fully grown.

As adults, they may seem more sedentary but they still need regular, moderate activity to maintain muscle tone and support heart health. Gentle walks and swimming are excellent choices but long-distance running or repetitive jumping should be limited to protect their joints.

Brachycephalic (flat faced) breeds

Bulldogs, Pugs, Shih Tzus and other flat-faced breeds are prone to breathing difficulties, especially in warm or humid weather. Heat intolerance can make intense or prolonged exercise dangerous.

For these dogs, shorter, more frequent walks in cooler parts of the day are safest. Indoor games and mental enrichment are excellent alternatives when the weather isn’t in their favour. Owners should be alert for signs of respiratory distress – heavy panting, wheezing or cyanotic (blue-tinged) gums – and stop activity immediately if they occur.

High-drive dogs

Some breeds, like Belgian Malinois or Australian Kelpies, have an almost endless appetite for activity and it’s not just physical. These high-drive dogs need a job to do or they’ll create one themselves (often to their owner’s frustration).

For them, structured outlets are essential: obedience drills, scent detection, tracking or advanced tricks can all help channel their drive productively. Mental exhaustion is just as satisfying for these dogs as physical tiredness and sometimes even more effective in preventing overexcitement or anxiety.

Making exercise for dogs part of daily life

Even when we have the the best intentions, life has a way of crowding out long walks and training sessions. The good news is, keeping your dog active doesn’t always mean carving out huge chunks of time. By weaving movement into your daily routine, you can keep them fit, engaged and happy without feeling like you’re adding another big job to your to-do list.

Fitting activity into a busy schedule

Think in terms of moments, not just sessions. A five-minute game of fetch in the garden before work, a quick training drill while the kettle boils or an extra lap around the block on the school run all add up. If you can’t manage a long morning walk, break it into two shorter strolls at different times of day.

For people working from home, short “dog breaks” between meetings are a win–win: your dog gets attention and exercise and you get a mental reset. Even basic chores can be turned into dog time; ask your dog to carry soft items upstairs, follow you from room to room or “help” fetch things as you tidy.

Creative indoor exercise for dogs ideas

When bad weather, illness or unsafe conditions make outdoor walks tricky, indoor activities can keep your dog moving.

• Hallway fetch: Works well in long, clear spaces and can be adapted for soft toys to avoid damage.
• Hide and seek: Hide treats or toys in different rooms and encourage your dog to find them.
• Obstacle course: Use cushions, chairs and boxes to create tunnels, jumps and weaving paths.
• Tug-of-war: A classic that’s as much about bonding as it is about exercise, just make sure your dog has good “drop it” manners.

These sessions can’t replace outdoor walks permanently but they can be furniture-savers when the weather is against you.

Combining training with exercise for dogs

Training doesn’t have to be a separate activity; in fact, the best routines blend physical and mental work. Asking your dog to sit before crossing the road, to wait before being released to chase a ball or to heel during a jog all integrate obedience into movement. This not only reinforces good manners but also makes exercise more mentally rewarding.

Agility and rally obedience are especially good at blending the two. They require focus, precision and movement in quick succession leaving your dog tired in the best possible way.

Tracking progress

If you’re a goal-setter, tracking your dog’s activity can be motivating. A simple wall calendar or notebook works well for jotting down walks, play sessions and training milestones.

For the tech-inclined, dog fitness trackers (collar-based devices that monitor movement, rest and even sleep patterns) can give you insights into how much your dog is really doing and whether you’re hitting your targets. Just as a step counter can inspire a person to walk more, these devices can nudge owners to make sure their dog’s getting enough activity over time. We use one with Rufus and find it a great way to ensure we’re all getting enough movement in the day.

Movement is medicine

From puppies to senior dogs, exercise is the golden thread through a dog’s life. It keeps muscles strong, joints supple, minds sharp and spirits high. It’s not about following a rigid formula but tuning into your dog’s needs at every stage and finding ways to move together that you both enjoy.

The right exercise for your dog will depend on their age, breed, personality and health. For some, it’s the thrill of a long, muddy hike; for others, it’s the quiet satisfaction of a gentle stroll and a game of scent work at home. What matters most is consistency, variety and the joy of shared experiences.

When you make movement part of your daily life you’re investing in their health, their happiness and extending the healthy, happy years you’ll share together.

We believe in moving more and eating better. Explore our range of all-natural supplements to your dog’s diet here.