A German Shepherd mix ends a run on a garden border on the command 'Off!'

But the secret to improving your health is a tail wag away. Your best workout buddy just may be your dog. "As a sports medicine psychiatrist in New York City, I've long valued the magic of movement," said Dan Hamner, MD, a marathon runner and visiting professor of rehabilitation and medicine at the New York Hospital-Cornell Medical Center.

Cross-species Approach
He urges people to replace the word exercise with motion. Each time you lift, bend down, twist, turn, throw, walk, run or even skip, you're improving your digestion, melting body fat, and fortifying your body against a host of medical woes. "I tell my patients to consider a refreshingly new approach to fitness — a crosstraining, cross-species approach: Work out with your dog," Dr. Hamner said. "My dog, Zook, a Japanese Chin, loves to join me in casual jogs through Central Park."

Keeping your body in motion is like putting gold in the bank. A national study by the American Heart Association reported that burning 2,000 calories a week by performing a physical activity — such as walking an hour a day for a week — could increase life expectancy by two full years.

Why not step into an exercise program with your dog? You can become fit and healthy together. You'll enjoy more happy years together, have improved strength and flexibility, be at reduced risks for heart disease, arthritis, diabetes and other conditions, and save money on doctor and veterinary bills, Dr. Hamner said.

End Destructiveness
An added bonus: You may discover that you have a much better behaved dog, said Nicholas Dodman, BVMS, MRCVS, board-certified by the American College of Veterinary Behaviorists and Director of the Behavior Clinic at Tufts University School of Veterinary Medicine.

"Quite often, the cause behind doggie destructiveness in the home is sheer boredom," said Dr. Dodman, author of If Only They Could Speak (W. W. Norton). "A dog who doesn't receive adequate exercise will find something to do to release that pent-up energy. That may mean chewing on the sofa or digging up the garden."

Before you lace your sneakers and start getting serious about regular workouts, get a complete physical exam from your doctor, Dr. Hamner said. Then book an appointment with your veterinarian to give your dog a head-to-tail physical. Discuss the best workout plan for your dog based on health, age, body shape, likes and dislikes.

"From a cardiovascular perspective, your dog's overall health will be benefited by keeping him toned and trimmed," said John Rush, DVM, board-certified by the American Colleges of Veterinary Internal Medicine in cardiology and Emergency and Critical Care, Professor of Clinical Sciences at Tufts. "There is very clear evidence in people of the major association between cardiovascular disease and the lack of physical activity and having extra pounds. Overweight dogs often have extra fat deposits on their chest walls or inside their chest cavities, which puts added burdens on their cardiovascular and respiratory systems."

Keep in mind that no two dogs are the same. What may work, exercise-wise for one dog may not work for another, even if they're the same breed. Generally, longlegged, light-framed dogs are best suited for jogging and leaping. Short-legged, stocky-framed dogs are built for short energy bursts and steady-paced walks.

But there are always the exceptions: the low-to-the-ground Dachshund who craves a spirited jog down the block or the Golden Retriever who prefers long, lopping walks over mile-long runs.

Begin major activities with a five-minute warm-up to stretch your dog's muscles. Using a treat for motivation, have your dog jump up on you. Then instruct your dog to get into a "play bow," with outstretched front legs, head down low and rear up in the air.

If willing, have your dog do a figure-8 in between and around your legs, recommended Linda Caplan, a professional dog trainer and licensed aerobics instructor for people from Lebanon, Conn.

Vary your routes and stop occasionally to practice obedience commands and fun tricks. Have your dog "Sit" or "Roll over" or "Gimme paw."

These actions reinforce his mental focus and provide a good workout so that, when he comes inside, he's ready to relax. Avoid turning your dog into a weekend warrior by working out with him only on Saturdays and Sundays.

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A dog who's had an overly strenuous workout will sleep through loud television programs. One who's had adequate exercise will sit contently. Too Much Or Too Little Exercise? Try This Test With The TV Is your dog exercising too much — or too little? Try this test to measure his energy when you're watching television in the evening:      • A dog craving more exercise will often get in between you and the television program in an attempt for attention.      • A bone-tired dog will flop on the floor and barely move — even during a noisy TV program.      • A dog who received adequate exercise will lightly snooze or contently chew on a bone near you, said Suzanne Clothier, who's a professional dog trainer and breeder from St. Johnsville, N.Y.

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Even a simple game of backyard ball can provide ample aerobic exercise. If your throwing arm is achy, use a tennis racket to bounce the ball for greater distance in a game of fetch that will satisfy your dog's natural instinct to chase and retrieve.

During hot weather, scrutinize the walking surfaces. Always place your palm down on the sidewalk to test for its heat intensity before allowing your dog's footpad to touch the asphalt or concrete surface, Dr. Erickson said. "If it's too warm to your touch, stick with grassy surfaces or time your walks in the early morning or evening after the sun goes down so your dog's footpads won't get burned."

Heatstroke Risk
Added Dr. Rush: "As an emergency care and critical care veterinarian, I am concerned about the risk of dogs suffering heatstroke. Especially during the first few warm days of the year, dogs need time to acclimate to the heat so go easy with outdoor activities."

Take a water bottle for you and a lightweight collapsible water bowl for your dog on your excursions beyond your neighborhood. On hot days, encourage your dog to dash through a water sprinkler. Or squirt a few jets of water into his mouth every 30 minutes, said Dr. Erickson.

During cold weather, keep ice and salt from embedding in your dog's footpads - especially on sidewalks. Reduce this risk by spraying the pads of your dog's feet with a kitchen vegetable spray such as Pam or applying a thin coat of petroleum jelly to buffer against the salt and ice.

With your dog as a workout partner, your choices of activities depend on your location and interests. You may decide to swim, hike or even try canine musical freestyle — dancing with your dog to choreographed steps. If you hike, make sure your trek is safe and your dog can physically handle the distance and tricky terrain by starting with smaller hikes and gradually building up distance and intensity.

Equally important is to size up your dog. Short-legged breeds, such as Dachshunds and Pembroke Welsh Corgis, will eagerly try to match you stride for stride but risk fatigue. Hike at your dog's pace. Also, limit hikes with short-muzzled breeds, such as Bulldogs and Pugs. They're more prone to heat exhaustion and breathing difficulties, Dr. Rush said.

Always phone ahead to make sure the trail permits dogs. You don't want to drive there only to discover they aren't allowed. Some overnight places require that you bring your dog's vaccination record.

Stick to the trails. If your dog dashes into the thick brush, he risks getting burrs, foxtails and ticks in his coat or running into a dog-unfriendly critter like a bear. Walk in the middle of trails away from tall grass and bushes.

Finally, take the essentials. For day hikes or longer treks, take a collapsible water bowl for your dog, plenty of water, food, a first-aid kit, plus an extra leash and collar in case his original collar breaks, gets chewed, lost or soaked while he's swimming.

If you and your dog are water fans, find a safe place to swim. Swimming gives all your dog's muscles a good workout without the jarring impact common in jogging. Select clean pools or bodies of water free of undertows and currents.

Toss a fetch toy that floats — and one sized so your dog can easily mouth it without risk of swallowing or having to dive underwater to retrieve it. Always rinse off your dog with water and a mild shampoo to reduce his risk of bacterial infections.

If the idea of ball chasing, swimming, or hiking draws little or no appeal to you or your dog, get in shape to the beat of music.

Canine musical freestyle features choreographed musical programs performed by person/dog teams. Each off-leash movement is accomplished by the subtle use of verbal cues and body language. Scoring is based on a scale of 100, with points awarded for technical and artistic skill.

Participants say to select music that you enjoy and, above all, to have fun with your dog. Even if you don't compete, you can still enjoy doing the cha-cha with your Cocker Spaniel or fox trotting with your Fox Terrier.

For more information, contact the World Canine Freestyle Organization, (718) 332-8336, www.worldcaninefreestyle.org, or the Canine Freestyle Federation, Inc., www.canine-freestyle.org/cfboard.html (no phone number).

The bottom line: Dogs didn't invent fun, but they definitely put the "P" in play. The beauty of playtime with your dog is that it can occur anytime, anywhere. He's usually ready and raring to go at the drop of a leash.

"View today as the first day of the rest of your life," Dr. Hamner said. "Forget past excuses as to why you skipped your gym workout or bypassed the bike ride. Recognize how fortunate you are to share your life with a tailwagging pal. Join him in exercise — indoors or out — or both."

Watch For These Signs Of Overexertion Be careful not to overexert your dog on walks and during activities. "If your dog normally has been able to keep up with you on a walk or tends to pull out ahead, even pull on the leash, but now is walking beside you or even lagging a bit behind you, he may be asking to rest," said John Rush, DVM, board-certified by the American Colleges of Veterinary Internal Medicine and Emergency and Critical Care, Professor of Clinical Sciences at Tufts." It may be a sign that you've covered more than enough ground with him." If your dog displays any of the following signs, stop the activity and allow him to rest, Dr. Rush urged:      • Drooping tongue      • Rapid panting — an early sign of overheating      • Hesitation — taking a few extra seconds before retrieving a tossed ball      • Weight shifting — using different muscle groups to offset soreness      • Staggered walking      • Muscle tremors      • Limping — check footpads for cuts and bruises and legs for sprains or muscle pulls.

Arden Moore of Oceanside, Calif, is the editor of Catnip, the sister publication of Your Dog. She's also the author of "Healthy Dog: The Ultimate Fitness Guide for You and Your Dog" (Bow Tie Press), among other books.