04/21/2025
So important!
Why Nuance Matters. When Exercise Helps Your Dog (and When It Doesn’t)
How Thoughtful Exercise Can Transform Your Reactive Dog
You’ve heard me say it a million times: a well-exercised dog is usually calmer, happier, and easier to live with. And science backs this up big-time: Dogs getting at least an hour of exercise daily show significantly less hyperactivity, impulsivity, anxiety, and compulsive behavior. Physical exercise reduces stress hormones like cortisol and boosts feel-good neurochemicals (dopamine, serotonin, endorphins), which can literally rewire your dog’s brain for resilience and calmness.
Exercise isn’t a cure-all, especially for dogs dealing with fear, trauma, or severe anxiety. For a dog with deep-seated fears, pressuring them into exercise before they’re emotionally ready can amplify stress rather than relieve it.
Dogs who are anxious or hyper-aroused can become even more wound-up if their exercise routine is dominated by intense, repetitive activities (like relentless fetch or constant tug-of-war sessions) - and here’s what the science actually tells us:
When dogs engage in these high-adrenaline activities, their bodies release stress hormones like cortisol and adrenaline. Normally, these hormones rise temporarily during excitement and then fall back to baseline once the activity stops.
🚩But here’s the catch: research has shown that frequently repeating these adrenaline-spiking games can condition a dog’s nervous system to stay chronically alert. In other words, dogs can become physiologically “primed” to be easily triggered, reactive, and constantly on edge, even after playtime ends.
So what’s the better approach?
Intentional variety. For dogs who struggle emotionally, physical exercise alone often won’t cut it.
You need thoughtful, low-pressure activities tailored to your individual dog—activities that genuinely soothe and support their emotional health.
For example, let your dog lead regular “decompression walks,” where they’re free to sniff and explore without feeling rushed or pressured. Research shows this style of walking actually slows heart rates, lowers stress hormones, and promotes deeper relaxation. Gentle, sustained physical contact (like slow petting or canine massage) also reduces cortisol levels, helping dogs build trust and feel secure.
Beyond walks and touch, consider introducing calming activities like low-key exploration games (hiding toys or treats around the home or yard), or interactive food puzzles that encourage problem-solving without frustration. If your dog enjoys water, slow swimming sessions or wading can be incredibly soothing—both physically and mentally.
And yes, proven behavioral strategies—like calmly rewarding curiosity or relaxed behavior around previously stressful situations—still matter. But ultimately, helping your dog truly relax and thrive is about choosing activities that actively meet their emotional and biological needs, not just burning off energy.
Emerging studies even suggest your dog’s gut microbiome might play a role in their mood and behavior, hinting at diet and supplements as possible future tools for anxiety relief.
Trauma-informed care approaches are also changing how we help fearful dogs, moving away from outdated “flooding” methods to focusing on patience, gradual exposure, and genuine emotional safety.
The bottom line is: physical exercise is foundational, but true emotional wellness for your dog requires a comprehensive, approach. Build your routine around physical activity, mental fulfillment, gentle bonding moments, and respectful, empathetic training.
That’s how we genuinely improve our dogs’ well-being, not just their behavior. And that will improve our own mental health as well.
I know many of you have dogs who’ve struggled with anxiety or hyperactivity, let’s talk about it. Drop your questions or stories below.
Sources below - find more and join the Dog Training Revolution at zakgeorge.com 🖖
How Exercise Can Help Improve Your Dog’s Mental Health and Brain Function
https://www.akc.org/expert-advice/health/dog-exercise-mental-health/
Dogs who regularly exercise show significant improvements in anxiety, hyperactivity, and overall cognitive health.
Understanding Cortisol Levels in Reactive Dogs
https://www.thebarkblog.co.uk/blog/understanding-cortisol-levels-in-reactive-dogs
This is a nice summary of research with citations and explanations included.
Physiological stress reactivity and recovery related to behavioral traits in dogs (Canis familiaris) https://pmc.ncbi.nlm.nih.gov/articles/PMC6748563/
The effect of dog–human interaction on cortisol and behavior in registered animal-assisted activity dogs. https://www.sciencedirect.com/science/article/pii/S0168159114002068?via%3Dihub
Decompress for Success | East Bay SPCA
https://eastbayspca.org/wp-content/uploads/2024/05/Decompress-for-Success.pdf
Allowing dogs to sniff and explore on relaxed walks (“decompression walks”) measurably reduces stress and heart rate.
The Importance of Decompression Walks for Reactive Dogs
https://www.adolescentdogs.com/post/the-importance-of-decompression-walks-for-reactive-dogs
Decompression walks lower cortisol, promoting emotional balance and calmness in dogs prone to anxiety or reactivity.
👉See our recent YouTube episode with Wallace for an example of a decompression walk! https://youtu.be/d8XOdB6UImE?si=6vDN7GFedQq3prc5
Effect of Stroking on Serotonin, Noradrenaline, and Cortisol Levels in Dogs
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7911233/
Gentle, sustained physical contact lowers cortisol and stress, enhancing emotional well-being in dogs.
Discover How Canine Massage Can Transform Your Dog’s Life
https://www.uah-vet.com/discover-how-canine-massage-can-transform-your-dogs-life/
Canine massage decreases anxiety by stimulating endorphin release and reducing stress hormones, helping dogs relax.
Gut-Brain Axis Impact on Canine Anxiety Disorders
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10827376/
Emerging research suggests a connection between gut microbiome health and anxiety levels in dogs.
Gut microbiome composition is related to anxiety and aggression score in companion dogs
https://www.researchgate.net/publication/374709729_Gut_microbiome_composition_is_related_to_anxiety_and_aggression_score_in_companion_dogs
Early-stage research finds differences in gut microbiome profiles correlate with anxiety and aggression, highlighting potential dietary interventions for behavioral improvement.
The Pitfalls of Flooding as a Dog Behavioural Modification Technique
https://www.hannegrice.com/walk-the-dog/the-pitfalls-of-flooding-as-a-dog-behavioural-modification-technique/
Flooding techniques overwhelm fearful dogs and can cause further trauma, emphasizing the importance of patient, gradual behavioral modification.
Potential Benefits of a ‘Trauma-Informed Care’ Approach to Improve Welfare in Dogs
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10854685/
Trauma-informed care prioritizes emotional safety, leading to more effective and humane outcomes for dogs recovering from fear and trauma.
