Why Your Dog Is in Better Shape Than You

They never set a calendar reminder to stretch. They don’t count reps. And yet somehow, your dog manages to sprint, leap, lounge, and recover like an elite athlete – every single day. Meanwhile, you’ve maybe wondered if that stroll to the fridge counts as movement. Honestly? It’s a start – and we’ve all been there.

Let’s talk about why your four-legged friends are lowkey crushing the movement game…and how you can get in on it too.

This isn’t a guilt trip. It’s a pep talk. Think of it as a walk-and-talk with your Planet Fitness – a good friend who wants to see you feel better, move more, and have fun doing it.

Dogs Move Smarter, Not Harder

Dogs don’t do burpees. They don’t bench press. They don’t track macros. But they do stretch the moment they wake up. They do chase after birds like their lives depend on it. And they do walk, sniff, trot, and wiggle pretty much every hour of the day.

The reason? Movement is built in to their lifestyle. It’s instinctual. Joyful. Necessary.

Even when your dog is lounging, they’re primed for motion. Ever notice that split-second dash from couch to door when someone rings the bell? That’s what living in a naturally active body looks like. It’s a whole vibe, and one we’d all benefit from tapping into.

NEAT: The Magic of Moving Without Thinking About It

Science actually has a name for what your dog’s doing. It’s called NEAT, short for Non-Exercise Activity Thermogenesis. It covers the energy you burn doing things that aren’t structured training, like walking to make tea, standing while on a call, tapping your foot, dancing in the kitchen, or playing fetch in the park.

Research published in Mayo Clinic Proceedings shows that NEAT can account for up to 2000 extra calories burned per day, depending on your lifestyle and job type (Levine, 2005). That means the little things you do all day long, when you’re not in the gym, might have the biggest impact on your overall health.

Your dog has mastered this. They’re not worried about calorie burn or steps per minute. They’re simply in motion, often and naturally. The takeaway? You don’t need to “train” all day. You just need to move more consistently.

Have We Made Movement a Chore?

While dogs are out here living their best lives, we humans somehow turned movement into an event. Something you have to schedule, dress for, or psych yourself up for.

Most office workers clock in around 3 000 to 5 000 steps per day, according to Harvard Health Publishing. In contrast, even small to medium dogs can easily rack up 8 000 to 20 000 steps a day just from living life.

And it’s not just the step count. It’s the interruptions to stillness. The stretches, the wiggling, the shifting, the jumping up when the doorbell rings. Dogs are constantly mixing rest with spontaneous action, which helps regulate their energy, joint health, and mood.

Meanwhile, the World Health Organisation identifies physical inactivity as one of the top risk factors for noncommunicable diseases globally. Sedentary lifestyles contribute to everything from fatigue to heart disease, and yet, many of us still treat daily movement like a luxury rather than a necessity.

What If Movement Was Play?

So how do we fix this? Simple. We stop trying to fix it. We start playing instead.

Planet Fitness isn’t here to yell about “beast mode” or tell you to run until your legs fall off. Instead, we’re all about reshaping the way you think about moving. HYROX, functional training zones, and group sessions aren’t just tools to “train” – they’re invitations to play. To explore your limits, meet new people, and feel a little bit more alive with every session.

And the vibe? Think supportive, upbeat, and friendly – just like your dog’s daily routine, but with better lighting and speakers.

The National Academy of Sports Medicine (NASM) highlights that NEAT is one of the most effective strategies for long-term health improvement, especially for people with demanding schedules or those just getting started with active living. The good news? Planet Fitness is set up to support exactly that, with flexible formats, energising classes, and a space where moving doesn’t feel like a job interview.

Reframe the Narrative: You Don’t Have to “Exercise”

One of the most freeing things you can do is stop trying to be “fit” and start trying to be well.

A study published in the Journal of Health Psychology found that people who frame physical activity as “fun” or “play” are more likely to stick with it over time (Wold, 2015). When you remove the pressure to perform, what’s left is joy, curiosity, and self-respect.

That’s the energy we bring at Planet Fitness. Whether it’s a 45-minute functional training class that feels more like a fun break, or a chilled yoga session where you remember you actually do have a spine – every class, every move is a chance to reconnect with your body.

And if you’re just starting out? That’s perfect. This is a club where everyone’s story matters. No one’s looking at your reps. We’re all just trying to feel a little stronger, a little lighter, and a little more like ourselves.

The ‘Move Like Your Dog’ Challenge

Let’s try something. For one week, move like your dog. Hear us out:

You don’t need a 6-month plan. You just need this week.

TL;DR: Movement > “Fitness”

If your dog could talk, they’d probably say:

“Stretch when you wake up. Chase joy. Eat your snacks. Move when you can. Nap when you must. Repeat.”

You don’t need more pressure. You don’t need to force a training schedule that feels like punishment. You just need space (physically and mentally) to move more like you.

Planet Fitness is that space. Think of it as your human dog park, but with better beats and all the kettlebells you could ever want. And if your dog is already winning at the whole movement thing, maybe it’s time to catch up.

Let’s stop overcomplicating it. Start stretching. Start walking. Start playing.

You’re not behind. You’re just getting started!