If your dog could talk, I’m pretty sure she’d say, “Walk me, hydrate, eat your protein, stretch your hips, and go to bed on time, human.” And your cat? He’d flick an ear: “Standards, please! Fresh water, on-time meals, and I need my beauty sleep (yawn).”
Pets run on simple routines. As a Certified Health Coach for People and Pets (and author of Think and Grow Young
), I’ve seen how much we share with our pets and how we can support each other to get healthier. My Chihuahua, Anabelle and cat, Suki are constant reminders to include self-care with pet care.
Why Pets Make Surprisingly Good “Coaches”
Dogs bring enthusiasm. Cats bring boundaries. Together, their health plan anchors serve us well at 60+: move that body every day, eat real food with enough protein, drink plenty of filtered water, and keep a steady bedtime. The basics that just stack up.
Below are five pet-inspired practices you can try today:
1) Walk “Snacks,” Sprinkled Through the Day
Dogs don’t save movement for 5 p.m. – they sprinkle it throughout the day. Two or three 10–15-minute loops (after breakfast and mid-afternoon) are easy on joints and keep energy steadier than one long push.
Ideas to test:
- Shoes by the door after breakfast; a walk after a meal does wonders for your digestion.
- If balance is iffy, bring trekking poles or choose smoother sidewalks.
- While the coffee or tea brews, do a handful of slow sit-to-stands or gentle wall push-ups – two minutes, done.
Walk cue: think “tall collarbone, soft shoulders, longer exhale.” Watch your dog’s trot – relaxed yet purposeful. Steal that vibe. Woof!
2) Protein as “Muscle Insurance”
Senior pets need enough protein to protect muscle. We do, too. Protein builds muscle, and muscle supports stability, metabolism, and confidence.
Here are some simple ways to get there:
- Breakfast with protein you enjoy: an omelet with veggies; cottage cheese with berries and nuts; chia pudding alongside eggs; or a side of kefir if you tolerate dairy and want extra probiotics. Kefir delivers more probiotics than most yogurts.
- Add another protein “anchor” at lunch – eggs, salmon, chicken, lentils, or a clean protein smoothie.
- Pair protein with a touch of strength: a few chair squats, light bands, or a short dumbbell set. This resistance training stimulates the body to use that protein to build muscle.
- If you have kidney concerns, check your ideal amount of protein with your doctor or practitioner.
3) Holy Hydration
Pets know where that water bowl sits. Many of us bury ours behind something and promptly forget it’s there. When water is easy to reach, energy, joints, and regularity all tend to respond well.
Make it easy:
- Keep a filled bottle where you sit or work most.
- If you sweat easily or eat low salt, a pinch of minerals/electrolytes or a squeeze of citrus once or twice a day can help.
- Utilize reminders: when your pet drinks, you drink; after handwashing, take a few gulps. Find ways to drink small amounts throughout the day. Your body will tell you when you’re thirsty or sated.
Tiny and consistent wins – perfection not required.
4) Joints That Like to Play
Senior dogs loosen up with easy movement; cats stretch like tiny yoga teachers. Brief, repeatable work for feet, hips, and balance goes a long way. The old expression “use it or lose it” is true. I find when I exercise regularly, my whole body feels better.
Standing mini sequence (choose one or all):
- Feet: roll each foot on a ball for 60 seconds – puts spring in your step!
- Hips: slow sit-to-stands from a chair, 8–10 reps – glutes on, knees calm.
- Balance: stand on one leg at the counter, work up to 20–30 seconds each side; when it’s easy, turn your head slowly left/right.
5) Lights-Out, Same Time (The Pack Sleeps Better)
Pets tend to adhere to regular bed and wake times. We can benefit from this, too. Sleep regularity affects how you’ll feel tomorrow.
What helps:
- Pick a lights-out hour and stay within about 30 minutes of it daily.
- Dim the house 60–90 minutes beforehand; trade hard news for music, stretching, or a few pages of a novel.
- If thoughts get loud, try a short “worry list” after dinner: capture what needs attention tomorrow, so you’re not thinking about it at 3am.
- Keep the bedroom cool, darker, and phone-free – cozy, like your dog’s favorite corner.
Bonus Tips: Fiber, the Powerful Ally in Health
In Think and Grow Young, I champion fiber because it feeds the gut’s helpful microbes – supporting hormones, immunity, mood and regularity. About 25–35 g/day from real foods like berries, ground flax or chia seeds, avocados, lentils/beans, artichokes, sweet potato and leafy greens can make a big difference. Add gradually and let your body’s comfort lead.
Dinner-to-Breakfast Spacing (A True Overnight Fast)
A simple starting place is about 12 hours between dinner and breakfast. If your health allows and you feel good, you can gradually explore 16–18 hours, a window often associated with something called autophagy (cellular clean-up and repair). Always discuss changes with your doctor – especially with medications, diabetes, or low weight.
For Pets
Dogs and cats often do well with consistent mealtimes and a true overnight fast. Senior pets with medical conditions, on meds or underweight may need a different schedule – your vet can guide you.
For Pet Parents
If you’re feeling adventurous, here’s a 7-Day Pet-Powered Reset you can start now:
- Monday: Protein at breakfast you enjoy + a 10-minute post-meal wander. Keep water within reach.
- Tuesday: Feet-hips-balance mini-sequence before lunch. A gentle afternoon loop.
- Wednesday: Nurture fiber – berries, lentils/beans, greens, flax/chia.
- Thursday: A new, easy route (pets love novelty; our brains do, too).
- Friday: Lights-out set and kept. Something soothing before bed.
- Saturday: Walk with a friend – or a borrowed dog. Movement plus connection is powerful.
- Sunday: Look back with kindness. What felt good? Keep that. Plan two walk windows and a protein anchor you enjoy and explore variations that feel good.
Over time, here’s what I’ve found: it’s what you do most of the time that affects health. A short walk, a protein-rich meal, good hydration and a thoughtful bedtime. No life overhaul – just a rhythm reset to feel your best. So, lace up, fill ‘er up, and let those furry friend’s eyes be your reminder that feeling vibrant and younger is a state we have the power to reclaim.
Beginning September 30, for nine days straight, holistic veterinarian, Dr. Jeff Grognet, will be offering something that could be very helpful in dealing with the grief of pet loss. It’s called the Animal Communication, End of Life & Holistic Healing Conference and it features 30 expert speakers sharing tools, methods and information on managing grief and stimulating healing.
Here is the link to register; there is no charge to attend.
Let’s Have a Conversation:
What healthy habits do you follow thanks to your pets? How did you adopt them into your life and daily routine?
