Walk This Way: Boost Your Health (and Your Dog’s!) One Step at a Time

Walk This Way: Boost Your Health (and Your Dog’s!) One Step at a Time

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Walking is one of those underrated forms of exercise. It’s free, it doesn’t require a gym membership, and all you really need are a comfy pair of shoes. Add in a furry four-legged friend, and suddenly your daily walk transforms into something even better: quality bonding time and a built-in accountability partner.

But walking with your dog isn’t just about logging steps- it can become a total wellness routine for both of you, especially if you sprinkle in a few smart upgrades, like adding resistance for yourself or improving safety for your pup. Let’s break it down.

Why Walking Is a Game-Changer for Women Over 30

Life gets busy. Between work, family, and everything in between, carving out “exercise time” can feel impossible. But walking slips into your day more easily than you might think. Whether it’s a brisk morning stroll, a lunchtime loop, or a winding evening walk, it all adds up.

Benefits for you include:

  • Heart health boost – Brisk walking gets your blood pumping, which lowers your risk of heart disease.
  • Mood lifter – Walking reduces stress hormones while increasing endorphins (aka your happy brain chemicals).
  • Weight management – Even 30 minutes a day supports metabolism and fat burn.
  • Stronger muscles and bones – Especially when paired with added resistance (we’ll get to that in a sec).

And the best part? Your dog benefits just as much as you do. Regular walks help reduce canine anxiety, improve digestion, and prevent weight gain in your pup. A tired dog = a happy (and usually less destructive) dog.

Level Up Your Walk With a Weighted Vest

If you’re already walking daily, you may be wondering how to make it a bit more challenging without turning it into a bootcamp. Enter: the weighted vest.

A weighted vest is basically wearable resistance. By evenly distributing extra weight across your torso, it helps you burn more calories and strengthen muscles without having to do extra exercises or lug dumbbells down the sidewalk.

Benefits of adding a weighted vest:

  • Increases calorie burn by 10–15%
  • Helps build endurance and bone density
  • Makes even short walks more effective
  • Keeps hands free for the leash (or that much-needed coffee)

👉 I’ve linked one of my favorite weighted vests [here]- it’s adjustable, comfy, and perfect for daily use.

Safety First: Light Up That Leash Life

Morning walker? Evening stroller? Either way, visibility matters. Drivers and cyclists often can’t see you or your dog in dim lighting, which makes safety gear non-negotiable.

That’s where an LED dog collar comes in clutch. Not only does it make your pup look like the star of a sci-fi movie (bonus!), but it also ensures you’re both seen from a distance. It’s lightweight, rechargeable, and durable- no fumbling with reflective tape or glow sticks.

👉 You can check out my shop’s LED collar [here]- I never leave for a late walk without it.

Other Walking Tips for Women + Their Dogs

  • Start slow and steady – If you’re just starting out, aim for 15–20 minutes a day, then build up.
  • Stay hydrated – Bring water for both you and your pup, especially in warmer months.
  • Switch it up – Vary your routes to keep things interesting (and give your dog new smells to explore).
  • Protect your skin – Sunscreen, hats, and sunglasses are musts. I’ve learned this the hard way after having a precancerous spot removed- don’t skip this step! (Check out my blog, "The Ultimate Beauty Regimen for Women Over 35: Skincare, Makeup & Confidence.")
  • Track your steps – A simple step counter or fitness app can help you stay motivated.

Final Thoughts: Walk Like You Mean It

Walking doesn’t have to be “just walking.” With a little intention, it becomes an easy yet powerful routine that boosts your health, strengthens your bond with your dog, and brings a dose of calm to your busy day. Throw on a weighted vest, snap on that LED collar, and suddenly your stroll turns into a wellness ritual.

It’s about creating consistency and making it enjoyable- not another chore. After all, when your dog gives you those puppy eyes at the door, it’s hard to say no. And honestly? That’s the best accountability coach you could ask for.

See you in the Store,

Shannon & Shelbee

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