Let’s be honest: It’s hard enough to carve out time for a workout — add long shifts, late nights and high-stress calls, and it feels near impossible. But if you’re a first responder with a dog at home, you might already have the workout partner you didn’t know you needed.
Why exercise with your dog?
Incorporating your dog into your workouts isn’t just good for your physical health — it can also improve your dog’s behavior, reduce anxiety and support overall well-being. For first responders, it’s a simple way to add structure to unpredictable days, relieve stress after high-adrenaline calls and re-engage with something outside the demands of the job.
Shared movement has tangible benefits on both ends of the leash. Regular physical activity has been shown to lower cortisol levels and improve mood — key for managing shift-related fatigue, trauma exposure and mental load. A study found that dog owners walk an average of 22 more minutes per day than non-owners. That extra movement can support long-term cardiovascular health, mental clarity and better sleep — all critical for first responders whose bodies are under constant stress.
The mental health connection is just as important. Research has linked pet ownership to reduced symptoms of anxiety and PTSD in first responder populations, noting the value of companionship, routine and low-stakes physical interaction.
Dogs benefit, too. Exercise helps reduce behavioral issues tied to boredom or lack of stimulation — especially in dogs left alone during 12- or 24-hour shifts. Physical movement paired with simple commands also reinforces obedience, builds confidence and supports better leash behavior over time.
A quick walk, a game of fetch during a mobility warmup or a trail hike on a day off doesn’t just check the fitness box — it provides a shared rhythm. And for responders, routines like these can become one of the few predictable parts of the week.
Workouts that fit your schedule and your dog’s
These workouts are designed to be scalable. You can increase or decrease intensity depending on your energy, your shift schedule and your dog’s fitness level. They’re also flexible enough to work around the reality of first responder life — short windows, limited recovery and rotating shifts.
Here are dog-friendly workouts and routines that fit across fire, EMS and law enforcement roles:
For police officers:
- Scent drills at home: Hide treats or toys in boxes or under furniture. It engages your dog’s brain and gives you a few quiet minutes post-shift.
- Structured neighborhood walks: Practice leash cues, stop at intersections and reward eye contact. A low-key way to reset after a high-alert shift.
- Foot-pursuit fetch: Toss a ball or toy down the hall or in the yard. Your dog gets to sprint; you stay parked.
For firefighters:
- Weighted walks: Throw on a ruck vest and hit the sidewalk or trail. Great for conditioning and decompression.
- Stair sprints: Use steps at home, at the station or in a park. Your dog can follow or wait at the top for recall.
- Backyard agility: Set up cones, hose lines or furniture as makeshift obstacles. Keep it structured or playful.
For EMS providers:
- Stretch and play: Run through mobility drills while tossing a toy every few reps. Efficient and grounding.
- Driveway intervals: Combine walk-lunges, step-ups or short jogs with your dog by your side or playing fetch nearby.
- Indoor circuits: Lunges, planks or step-ups paired with toy drills for your dog.
No time for a full workout? No problem. In the video below, Kim, owner of Fitness with Fido, demonstrates a quick and fun 10-minute real-time workout you can do with your dog right at home.
Gear and safety tips for working out with your dog
You don’t need much to make workouts with your dog effective. But the right tools and a few safety considerations can make all the difference in keeping things consistent, low-stress and injury-free.
Useful tools for first responder routines:
- Hands-free leash or running belt: Ideal for jogs, rucks or stair drills where you need full range of motion.
- Collapsible water bowl: Lightweight, packable, and essential for keeping your dog hydrated.
- LED collar or clip-on light: For early mornings or after-dark workouts. Visibility matters.
- Paw protection: Booties or wax help protect against hot pavement, rough terrain or salted winter sidewalks.
- Cooling gear: Vests or mats can help certain breeds regulate heat during warmer months.
Before starting any fitness routine with your dog, take into account their breed, age and current activity level. Not all dogs are built for high-intensity exercise and some may need shorter, slower-paced sessions — especially in the beginning.
Avoid working out during the hottest parts of the day, since dogs overheat more quickly than humans and can’t regulate heat the same way. Make sure both of you stay hydrated before, during and after any activity, particularly in the summer or during weighted walks.
After your workout, check your dog’s paws for signs of wear — like abrasions, redness or exposure to salt or chemicals. Pay close attention to signs of fatigue as well; if your dog starts lagging behind, panting heavily or losing interest, that’s your cue to stop.
And just like you, your dog needs rest days. A recovery routine isn’t just smart — it’s part of keeping both of you moving long-term.
Conclusion
Off-duty time doesn’t always feel like downtime, but it can still be used intentionally. Whether it’s a short walk, a few minutes of movement in the driveway or a structured routine on a day off, these workouts offer a way to stay active, reset after a shift and keep your dog engaged. You don’t need more hours in the day — just a plan that fits the ones you already have.
NEXT: Wondering if you can own a pet while working long, unpredictable shifts? This article dives into how first responders have found creative ways to own pets with irregular work schedules:
Corrections1 is using generative AI to create some content that is edited and fact-checked by our editors.
