From regular exercise to feeding schedules, dogs thrive on healthy routines and repetition. And lucky for us, so do humans. Even the smallest habits, whether it’s getting in our daily steps or spending time with loved ones, can have a huge impact on our physical and mental health. So it makes sense why owning a dog can greatly impact your life in countless wonderful ways.
“A dog’s routine isn’t just essential for their well-being; it brings structure, health benefits and emotional balance to their owners as well,” explains Alicia Collins, a professional dog trainer and founder of K9 Activity Club in Santa Rosa, California. “By following a dog’s daily needs, owners often develop better habits, stronger mental health and a more fulfilling lifestyle. In many ways, dogs take care of their humans just as much as their humans take care of them.”
But you don’t have to already own a pup to understand how having a dog can impact your life — you just have to ask the experts. Here, mental health professionals and dog experts alike break down the latest research behind the many benefits of having a dog.
Key takeaways
- Owning a dog encourages physical activity and can also help regulate emotions, decrease symptoms of depression and foster mindfulness.
- Pups can help dog owners be more social, combatting loneliness, and their companionship provides emotional support.
- Whether for seniors, working professionals or children, having a dog motivates individuals to be more engaged in their daily lives.
Benefits of having a dog, according to experts
Anyone who has owned a dog will tell you that they’re not just a pet. “They become a best friend, a source of comfort and a loyal companion through life’s ups and downs,” notes Collins. “The biggest benefit of owning a dog is the unmatched companionship and unconditional love they provide.” But that’s just the beginning. Here, experts break down all the benefits of having a dog backed by research:
1. Dog owners have better cardiovascular health
According to a study by the Mayo Clinic, dog owners are more physically active and maintain healthier diets than non-dog owners which can prevent obesity, reduce blood pressure, and in turn, lower your risk of death from heart-related diseases and events.
“Dogs are living, breathing creatures who require daily care — food, water, exercise, mental and physical stimulation, as well as connection to other beings,” explains Janice Costa, owner of Canine Camp Getaway and a professional therapy dog evaluator with over three decades of experience working with canines based in Bethpage, New York. “So it’s not uncommon for a dog owner to get more exercise since dogs are not designed to be sedentary all the time.”
Specifically, dogs are a great pet choice for people seeking daily moderate exercise since dogs need at least two to three walks per day, adds Alexandra Bassett, lead dog trainer and behavior consultant at Dog Savvy in Los Angeles. For older adults, the perks of regular exercise (like walking) are especially beneficial, and the best dog breeds for seniors have exercise needs that match their lifestyle, according to the experts we spoke to.
2. Having a dog reduces stress and the symptoms that come with it
No matter what your lifestyle looks like, it never hurts to add a bit of stress management to your routine, and owning a dog can be an integral part of that. “Studies have confirmed that interacting with dogs lowers cortisol (the stress hormone) and increases oxytocin (the bonding hormone), which helps reduce stress and enhance emotional well-being,” explains Carolina Estevez, a licensed clinical psychologist with SOBA New Jersey. In fact, simply petting a dog has long been proven to lower heart rate and blood pressure therefore reducing physical symptoms of stress, adds Estevez.
Hormones aside, the bonds dog owners form with their pups also offer stress-busting benefits. “Dogs forge deep connections to their humans providing companionship, non-judgmental affection and a loyal, steady presence that can help to center us and make us feel loved, even on our most difficult days,” says Costa. They are often silly and playful, Costa adds, lightening up the mood and making us laugh which is also proven to reduce stress.
“Dogs forge deep connections to their humans providing companionship, non-judgmental affection and a loyal, steady presence that can help to center us and make us feel loved, even on our most difficult days.”
— Janice Costa, owner of Canine Camp Getaway and a professional therapy dog evaluator
3. Having a dog can make you more mindful, which can reduce generalized anxiety
If you deal with anxiety, owning a dog can help you focus on what’s in front of you versus what’s coming down the road. “Dogs offer a special kind of ‘present moment awareness’ that’s very similar to mindfulness training,” explains Estevez. “When a person who suffers from anxiety is around their dog, they’re naturally engaged in the present moment, breaking cycles of rumination.” In fact, Estevez has had clients report that the morning ritual of walking their dog gives them a daily anchor routine that they employ to manage generalized anxiety.
Austin Foley, a dog owner in Charleston, South Carolina, has experienced this firsthand. “A dog’s purpose is to give us purpose,” says Foley, whose yellow lab, Bear, is 9 years old. “There are no ups with dogs; there are no downs with dogs; there is only now. They don’t let the past affect the future, and they inspire us to do the same. It’s a symbiotic relationship, and that’s why I think they will always be man’s best friend.”
4. Having a dog can help you sleep — when you establish the right habits
“One lesser-known impact of dog ownership is its potential effect on sleep quality,” points out Estevez. “Some studies indicate that people who sleep with their dogs report feeling safer, which can lead to better sleep patterns.”
But take note: It’s best to have your pup sleep in their own bed or crate, as opposed to co-sleeping in your bed, in order to get better sleep, according to the latest research published by Scientific Reports. This way you can reap all the beneficial effects of co-sleeping with your pet which include a sense of security and comfort without risking physical sleep disruptions like movement, heat and noise.
5. Dogs can decrease symptoms of depression
Dogs encourage physical activity as well as affectionate play, which can stimulate the release of endorphins and dopamine to improve symptoms of depression, according to Kristen Plake, a licensed clinical social worker and founder of Frontline Wellness Group. “The responsibility of caring for a pet also creates a sense of purpose and routine, both of which are essential for managing depressive symptoms,” she says.
One of the main challenges with depression is that it creates a cycle of withdrawal and isolation, Monis adds. “A person may struggle to find motivation and daily routines become overwhelming,” she says. “Dogs naturally disrupt that cycle because they require care, structure and interaction.”
6. Dog owners may be more successful at their jobs than non-dog owners
A recent survey found that 63% of workers believe their dogs have played a role in their professional success. The reason for this, according to Ann Monis, a licensed psychologist and co-founder of Medical Anti-Aging: “Having a dog reduces stress, boosts oxytocin and helps people stay more focused and balanced.”
In fact, some workplaces are even embracing pet-friendly policies because dogs improve morale, encourage social interactions and create a positive work environment, according to peer-reviewed research published in the journal Animals.
7. Having a dog combats feelings of social isolation
Gone are the days when finding out what friends are up to or even holding down a job required leaving your house. So if you live on your own, it’s easier than you’d think to go days without seeing another person face-to-face. “Living alone, especially in the digital world, can lead to feelings of disconnection from other humans,” explains Gabrielle Wanchek, a licensed therapist at Mindpath Health in El Segundo, California. “We’re working online, we’re Zooming, so we don’t have as much contact with living, breathing individuals as we used to,” Wancheck says. “Having a dog can help combat that, as they have needs that need to be met — food, water, having to go to the bathroom, requiring medical visits, maybe even grooming appointments.”
In fact, in 2020 when “stay-at-home” orders were in full effect, dog owners reported having significantly more social support available compared to non-dog owners which may have increased their overall happiness during the pandemic, according to a PLOS ONE study. Now that so many jobs have gone remote, this benefit of owning a dog is still just as important.
The kicker? Once you’re out and about with your dog, you are even more likely to connect with others on even a deeper level, Basset says. “Having a dog is a wonderful icebreaker,” she says. “You end up meeting so many wonderful people you might not otherwise have met. I’ve made friends everywhere I’ve gone because our dogs wanted to meet and play with each other.”
“Trauma can leave people feeling disconnected, anxious or emotionally numb, but a dog’s presence provides a source of stability and comfort.”
— Carolina Estevez, a licensed clinical psychologist with SOBA New Jersey
8. Dogs can help us heal from traumatic events
Dogs play a significant role in emotional healing after a traumatic event. “Trauma can leave people feeling disconnected, anxious or emotionally numb, but a dog’s presence provides a source of stability and comfort,” Estevez says. “Dogs help ground individuals by encouraging routine and offering unconditional support. Many people who have experienced trauma report that their dogs help them feel safer and more secure.”
In cases of severe trauma, trained service dogs can provide specialized support, such as recognizing distress signals and offering physical comfort to help calm panic attacks or flashbacks, adds Estevez.
9. For seniors who live alone, having a dog improves brain health and mental health
Dog ownership among older adults is associated with both improved cognitive function and lower risks of depression. When it comes to brain health in particular, a study published by Journal of the American Medical Association (JAMA), researchers found that among nearly 8,000 seniors living alone, having a pet was associated with a slower rate of cognitive decline, including both verbal and memory cognition.
“The responsibility of caring for a pet can also foster a sense of being needed and valued, enhancing one’s self-esteem and purpose,” Plake says, adding that this counteracts symptoms of depression. “Plus, having a dog means there’s always someone to come home to, which can make a big difference in overall well-being.”
10. Dogs motivate us to be better humans at every age
Whether it’s doing the dishes or taking out the trash, there are some daily tasks that simply need to get done—even if we have no desire to do them. But as it turns out, owning a pup can help. Dogs have been proven to motivate their owners to do things that aren’t exactly “fun” since they are already accustomed to taking care of their animals. And this goes for humans of all ages. For example, it is not uncommon for senior dog owners to be more involved in daily life activities that are good for their physical and mental health because of their need to take care of their pet, according to Frontiers in Veterinary Science researchers.
Likewise, children also are more equipped to complete less desired tasks due to their relationship with a dog, which is just one benefit for kids who have a dog. “For children, dogs help teach responsibility, empathy and emotional regulation,” Estevez says. “Kids with dogs often develop stronger social skills and coping mechanisms.”
