Each year, one of the most popular New Year’s resolutions is to make time to exercise. Instead of investing in a gym membership, why not get a pet? A recent British survey found that dog owners spend an average of 8 hours and 11 minutes walking their pets each week. Those without a four-legged friend walked only 1 hour and 20 minutes.

Most pet owners walked their dogs twice a day for about 24 minutes each time. This exceeds the recommended 30-45 minutes a day of physical activity that experts say may reduce the risk of developing some chronic diseases, such as heart disease and diabetes. It is just 12 minutes shy of the recommended 60 minutes of physical activity that the National Institutes of Health recommend for weight loss.

Probably, the most difficult part of maintaining an exercise program is sustaining the motivation. The researchers found that while only 16% of people enjoy going to the gym for a workout, 86% of dog owners looked forward to their time outside with their pets.

Dr. Susan Nelson, a veterinarian and assistant professor of clinical sciences at Kansas State University, adds that there are both physical and mental health benefits to both the dog and his owner when they exercise together. Exercising promotes the human-animal bond, which research from Purdue University has found to decrease blood pressure, reduce anxiety, and produce an overall feeling of well-being.

Choosing a pet that matches your workout style is important. In general, larger dogs have higher energy needs and need to be walked more often. Smaller dogs and toy breeds, with their short legs, typically prefer lighter activities.

In addition to walking or running with your pet, try some non-traditional, fun ways to exercise with your pet. Playing fetch is a good total body workout. Some dogs enjoy swimming, especially during hot summer months.

Both you and your dog should also be aware of safety issues while exercising. With shorter days, walking at night is common. Wear reflective gear or carry a flashlight to alert drivers that you are in the road. During the colder months, be aware of ice or snow patches that may irritate the dog’s feet, and do not let your pet drink from puddles that may be contaminated with antifreeze. In summer months, both you and your pet should prevent overheating, and carry a water bottle to ensure against dehydration.

While you may need a small snack for energy right before a workout, do not allow your pet to eat one hour before or one hour after exercise. It can cause the dog’s stomach to bloat or twist, especially in the case of larger dogs.