Streamline with your canine at Walk ‘n Wag Challenge 2010!

What is the Walk ‘n Wag Challenge?

The RIVMA Walk n’ Wag Challenge was started in 2008 as a fun way for dogs and their owners to get more fit.  Over 8 weeks, participants track distance walked and, if they choose, amount of weight loss, to qualify for prizes. Participants can do the challenge right from their home, but there will be weekly opportunities to meet and walk with other dog owners.

Click Here to Sign up

This year’s prizes for participants::

• First place in any category $50
• Second place in any category $25
• Grand Prize (all participants who submit totals at the end of 8 weeks are eligible)
  $400 Petco Gift Card or an iPad or a $400 gift certificate to Casters Cycles

What Are The Benefits For You and Your Dog?

• Strengthening the human-animal bond
• Becoming more physically fit
• Reducing stress
• Decreasing canine behavior problems
• Increasing social interactions

People and pets of all fitness levels can participate in the Challenge.

Remember, for those people and pets who have not been walking regularly,
please start off slowly and gradually work up to longer walking periods. You should contact your doctor and veterinarian before starting an exercise program.

Why are dogs such good fitness partners?

• The family dog is always there and can’t cancel out on you. The walks with you are the highlight to their day and they will frequently beg you to take them on a walk.
• Walking the dog is enjoyable and often doesn’t feel like work.
• Dogs help take the focus off you.  People feel less self-conscious when walking a dog then walking alone.

Mission

Our mission is to use the spirit of competition and team work to improve the health of dogs and their owners.  The Walk ‘n Wag Challenge is not just for overweight participants but can benefit people and pets of all fitness levels. 

How The Program Works

• Participants register at their participating veterinarian or on the RIVMA website.  Participants receive a pedometer, leash, log sheets, weekly e-mails, and are eligible to win prizes. Packets will be distributed through the participating clinics and written materials will be available on-line.
• People participate as owner-dog pairs.
• Participants compete in categories of distance walked, pounds lost (owner and/or dog), or both. 
• The entire program can be completed at home at the owner’s leisure. However, there will be weekly group walks to provide owners a fun opportunity to walk with their dog. Owners record the distance of each of their walks over the eight weeks and then submit the total at the end of the competition.
• Clinic weigh-ins every 2 weeks are strongly encouraged. Participants should weigh their dogs every 2 weeks and record it on their log sheet.
• At the end of the competition, participants tally their results and submit them to their clinic’s coordinator or through the RIVMA website. First and Second place prizes will be awarded for the following categories: Longest distance walked, Most weight lost by a dog, Most weight lost by an owner. In addition, every participant who finishes the program and submits results at the end of the eight weeks will be entered into a grand prize drawing.

See what people had to say about last year’s challenge

"My dog and I have gotten into a much healthier routine in part because your program helped me to look at exactly how much walking we were doing. I am very grateful and my dog is much lighter! Be assured that I will try to keep up the miles even over the winter months.”

“ Thanks for doing this. I thoroughly enjoyed my longer walks with Emma ……. my vet noted that she has lost 4 pounds since her last visit in May”

“I just wanted to thank all of you for having this challenge. It kept me so motivated on my diet that I lost 35 pounds. J.R. my dog didn’t need to lose any weight but he enjoyed all the walking we did every day/night.”

Calender of Events

How to Start a Walking Program

While walking is a safe activity for most people, if you have a medical condition, consult with your doctor before beginning an exercise program.  Likewise if your dog has any medical problems, speak with your veterinarian and discuss how to safely start your dog on a walking program.

HAVE THE RIGHT GEAR

For you: Having the right walking shoes can help prevent injuries to your feet and help you stick to your walking program.  Click here for advice from the Mayo Clinic on picking out the right shoe for you.

For your dog: There are many different types of collars out there. For a review of the types of collars and how to choose which one may be best for you click here.

Does your dog pull on the leash? This link describes one training method to teach your dog not to pull when walking.  Flexible, retractable leads are very popular with owners but they are a perfect tool to teach pulling.  When your dog pulls on the leash often you give your dog more length on the leash, thereby rewarding them for the behavior.

GOAL SETTING

The key to a safe and successful outcome in a fitness program is to set realistic goals. For example, if you or your dog haven’t exercised in a while, a five mile hike isn’t practical. You will likely be discouraged when you don’t meet your high expectations and are more likely to become an “exercise drop-out.”

Here are few approaches to setting your goals.

1.) Using Pedometer Steps:  Determine how far you walk on an average day by keeping your pedometer on for a full day.  Write down the number of pedometer steps before you go to bed at night.  Do this for three different days that you feel represent your average activity.  Add the three numbers together and divide by three and you get your average number. Now for each week try to increase your daily step number by 10% from the previous week. Try to take the extra steps with your dog. For example if your average  daily step count is 3000, then in week 1 set a goal of 3300 steps per day. In week 2 try to increase to 3630 steps per day and so on.
2.) Using time and frequency.  A reasonable goal if you haven’t been walking, is to take 3 to 4 walks of at least 15 minutes each.  If you currently walk frequently with your dog, determine your current length and frequency of your walks and set a goal to go 5 minutes longer or take an extra walk a week.  Each week try to take at least 4 walks and increase your time by 5 minutes.  Still wear your pedometer to track your progress.

INCREASE THE PACE

Walking for weight loss and walking for pleasure are not quite the same. Some dogs will walk naturally at a pace that elevates their heart rate and aerobic activity, but some dogs need more guidance. 

To keep your dog walking at your pace, draw your dog close on his leash, generally within two to four feet and set off at a pace your feel you can sustain. It should feel brisk and you should break into a light sweat.  If your dog want to try to stop and smell something, don’t look down, continue straight ahead and tighten the leash without jerking. At the same time you can give a command such as “Come,” “Heal,” or “No Stop.”

Set time goals of brisk walking mixed with a casual pace, increasing your intervals each week.  Here is an example schedule but you may choose to modify it based on you and your dogs current fitness level.

Remember ……

• Keep yourself well hydrated.  Drink one 8 oz glass of water before and after your walks. Offer your dog water but you don’t need to force him to drink.
• Stretch before walks and cool down at the end.
• Know when to quit. If your dog

            - starts to lag behind
            - breathing heavy with tongue hanging
            - gait becomes clumsy or looks awkward
            - tries to stop, sit down, lay down late in the walk

Take a break and then try to wrap up the walk.

View our diet plan

How to Calculate Your Distance Walked

Convert Pedometer Steps to Distance
First calculate step length in feet using one of the following methods

Measured Distance Short Walk
Measure off a known distance – 20 or 50 feet.  Then get up to speed in your natural walk and count the number of steps it takes to cover that distance.  Divide the number of feet by the number of steps.  Feet/steps = step length in feet.

Measured Distance Long Walk
Use a football field, which is 300 feet from goal line to goal line.  Count your steps.  Divide 300 by the number of steps.

Use a regulation track at the local high school.  This is tricky because some are ¼ mile = 440 yards = 1,320 feet, while others are 400 meters = 1,308 feet, so you may have to ask the coach.  Walk in the inside lane only.  Count your steps.  Divide either 1,320 or 1,308 by the number of steps.

This should be more accurate than the short walk because your stride will vary over the distance.

Ten Step Measure
Make a mark at the heel of your right foot and then walk 10 steps, marking where the heel sets down on your tenth step.  Measure the distance in feet.  Divide that distance by 10.  This method can be inaccurate because you start and end at a dead halt, which is not your normal stride.

Estimate by Height
These are rough estimates, but useful to check your results by the other methods:

• Females:  Your height x .413 equals your stride length
• Males:  Your height x .415 equals your stride length

Convert pedometer steps into distance walked
1. Step length in feet x  number of steps = distance walked in feet
2. Distance walked in feet/5280 feet = distance in miles.

Check Your Distance With the Google Map Pedometer Online
Use this online tool to draw and measure your walking route.  You can also check this against your pedometer reading. (http://walking.about.com/library/walk/blgooglemap1.htm)

Frequently asked questions

Who can participate?
To participate in the weight loss category owners must be over 18 years and dogs over 1 year of age.  For the distance category, participants can be 14 year or older and dogs 9 months or older.  All dogs should be current on Rabies vaccination as required by law. Practice employees can participate in the program but are not eligible for prizes.
 
What is the cost of registration?
Free

How do participants register?
Participants can register on-line or directly with the participating clinic. The practice coordinator will submit registrations with the RIVMA office.

Do people have to go to the group walks?
No. The group walks give a fun opportunity for owners during the competition but are not required.

Do other types of exercise count?
Because the goal of the Walk ’N Wag Challenge is for owners and dogs to exercise together the competition only includes distance walked together.  However, we encourage other forms of exercise for both dogs and their owners. 

How will categories be judged?
Due to the wide range of sizes in dogs and people, weight loss will be judged based on percentage of body weight rather than actual pounds lost. 

How do you prevent cheating?

Ways to weigh your dog

The following resources are available to weigh your dog during the challenge.

1.) Weigh-in scales will be available at the kick-off event, as well as at other Walk N Wag events.
2.) Go to a participating veterinarian to weigh your dog.
3.) If you are able to lift your dog, you can use a home scale. Weigh yourself holding your dog and then subtract your weight to get your dog’s weight.

Related Links and Resources

www.StopCanineObesity.com Take the Body Assessment Rating for Canines Quiz and learn more about canine obesity as well as helpful tips.

www.PetFit.com  Resources include WeightCheck Tool, Treat Translator, Calorie Burn Chart, videos on ways to get more of a work out with your dog, and information about Hill’s diets. You can also sign up for Hills Pet Fit Challenge and the America’s Fittest Pets Contest.
Association for Pet Obesity Prevention www.petobesityprevention.com A great resource for calorie charts and weight loss information for your dog.

View NBC 10 interview with Dr. Christina Lorenson

Shape Up Rhode Island