We love our dogs for their companionship, affection, intelligence, and hilarious antics. They keep us laughing. They protect and defend us (even if the threat is just an ant or a blowing leaf). And they’re our most loyal friends. But did you know they can also help us live longer?

It makes sense: physical activity is a pillar of health, and most people with dogs couldn’t be sedentary even if they wanted to. Your dog’s potty breaks, requests for walks, and seemingly constant desire to play may seem like a nuisance when you’re finally sitting down to watch Netflix, but they force you to keep your body on the move–and that’s the key to staying healthy in the long run. 

But it’s not just the activity. Dogs also reduce stress and loneliness, which affect not just mental health but physical health as well. They’re great companions, but that’s not all–it’s also the fact that they get us outside with other people, from the next door neighbors to the random kids asking, “Can I pet your dog?”

A growing body of evidence shows that pet owners–especially those with dogs–typically have a longer lifespan than those without pets. Dog owners had a 24 percent lower risk of all-cause mortality compared to people without dogs, according to the American Heart Association’s review of multiple studies. 

Let’s break it down.

The American Heart Association has found that people who have dogs are about 31 percent less likely to die from cardiovascular-related issues. Additionally, returning home to a dog after experiencing a major health event like a stroke or heart attack is linked to improved recovery, especially for those who live alone.  

Many studies have shown that dog owners have a significantly higher daily step count–a recent study in the UK even estimated that they take an extra 1 million steps per year! One dog owner commented, “That’s because they never pick up their toys, always want back out right after they just came in, and we are constantly having to go look through the house to find out what they getting into.” Can you relate?

Having a dog makes it much easier to get your recommended 150 minutes of physical activity per week. Unlike a gym membership, which comes with good intentions but no accountability, a dog forces you to move whether you like it or not. More than two-thirds of gym memberships are rarely or never used, and that’s actually part of the business model of a big-box gym. Gym owners count on those unused memberships–if everyone showed up, there wouldn’t be enough space or equipment.

Your dog, on the other hand, has higher expectations. You can skip leg day, but he won’t let you skip a walk under any circumstances. Pouring rain, freezing cold, 99 percent humidity–nothing will stop your furry accountability partner from getting you out for a walk.

Here’s why lowering your blood sugar matters:

• When your blood sugar increases, your pancreas releases insulin to keep it in the normal range–in other words, insulin like a key that unlocks your cells to let the glucose in so they can use it for energy. But when your cells are already full of sugar, they become less sensitive to insulin’s effects, and eventually your body can’t make enough insulin to handle the demand. This is called insulin resistance.
• Insulin resistance raises your risk of cardiovascular disease by 20 to 45 percent, depending on the severity. It alters lipid processing in the liver, driving up LDL (“bad”) cholesterol and triglycerides while lowering HDL (“good”) cholesterol. The inflammation caused by chronically high blood sugar damages the lining of your arteries, leading to blockage.
• A study by the American Heart Association found that people with the highest levels of insulin resistance had a 60 percent higher risk of ischemic stroke (the kind caused by a blood clot or artery blockage)–and that’s independent of other risk factors.
• Prediabetes (which comes with chronically elevated blood sugar and inflammation) raises your overall cancer risk by about 10 to 15 percent, including cancer of the stomach/colorectum, liver, pancreas, breast and endometrium. The CDC estimates that more than 43 percent of U.S. adults are prediabetic.
• Insulin resistance contributes to mood dysfunction, sleep disorders, and PMOS (formerly known as PCOS), a common disorder that causes hormonal imbalances and contributes to an estimated 40 percent of infertility issues nationwide.

But here’s the good news: walking makes a major difference. One study showed that walking for even five minutes within 60 to 90 minutes of eating a meal made a measurable difference on blood sugar levels. Post-meal blood sugar spikes–which are believed to contribute to Type 2 diabetes and raise cardiovascular risk–were less extreme and more gradual for walkers than non-walkers. 

Hooking up the leash, grabbing the dog poop bags, and taking your dog on a quick walk after each meal (or ideally a longer one, if you have time) is a fast track to better health for both of you. It’s worth letting the dishes soak in the sink for a little bit longer so you can reap all the health benefits of that post-meal walk. And your dog will love you for it!

Petting a calm dog can lower your heart rate and blood pressure while also shifting the stress hormones in your body. When you pet your dog, your cortisol (the hormone associated with higher stress) drops. At the same time, petting your dog and making eye contact with her raise your oxytocin (the feel-good hormone), producing a calming effect that benefits you both mentally and physically.

What if you were more intentional about taking dog-petting breaks throughout the day?  We’re all guilty of mindlessly scrolling our phones when we need a break, but all of those mini dopamine hits you get from indulging in that habit all day long do your brain chemistry more harm than good. 

Starting the day by petting your dog and taking frequent petting breaks throughout the day keeps those good brain chemicals flowing and is both emotionally and physically grounding. It’s an easy swap you can make for better wellbeing, improved emotional regulation, and a happier life. (Your dog will be happier, too!)

You may be an introvert, but the importance of social interaction is undeniable from the evidence. According to the Blue Zones researchers, who have spent two decades studying the lifestyle habits of people who live in the healthiest regions on the planet, social interaction is a pillar of longevity. We are created to live in community, so the research makes sense: studies have found that loneliness can cause a 26 percent increase in the risk of early death. Social connections can also slow cognitive decline as people age, improving quality of life.

But with a growing number of people working from home and retiring, loneliness is on the rise–and a dog can help you combat that. Family, community involvement, membership in a local church or club, and a solid group of friends can really move the needle when it comes to social connection, but having a dog can help fill in the gaps by making it easier to meet new people and chat with your neighbors. 

Let’s face it: if you’re passing someone on a walk, you might feel a little creepy if you stop them and strike up a conversation. You might not know what to say, and your neighbor might be a bit taken aback. But if there’s a dog involved, all bets are off–suddenly it’s not weird at all. People with dogs are much more likely to initiate conversations with neighbors, and it’s typically the “dog people” in the neighborhood who have the most friends and acquaintances around town. Since they’re outside daily, people recognize them and come to know them. They’re anchors in the community.

Dogs are natural icebreakers in social situations, even when they aren’t with you. Swapping dog stories is a natural way to connect with people on the sidelines of the soccer field, at parties, at work, and at church.

When someone has their dog nearby, it’s easier to strike up a conversation even if you don’t know what to say. “What’s your dog’s name?” is always a starting point, followed by lots of other dog-related questions that pave the way for deeper conversations with people in your community. Having a dog with you is the easiest, most natural way to make new friends and enjoy conversations with other people as you go about your daily life. 

We’re here for you on days when you can’t be home to walk your dog, but when you can, the mental and physical health benefits for you are practically endless.