If you happen to be lucky enough to live in a city with plenty of dog-friendly green space and bike/running paths, then you probably know how convenient, (and fun) it is to be able to combine your workout with your pet’s. After all, dogs need exercise too!

Before you hook the leash on Fido and head out the door, here are some tips to make both of your workouts safe and effective.

1. Make sure the park you are planning to jog in with your pet allows dogs. Though it seems criminal, some don’t.

2. Obtain a permit for you dog that proves you have a dog license and that your dog has had a rabies vaccination, communicable disease exam, and other vaccinations within the past year. Your dog must also be wearing a tag.

3. If your dog is less than obedient, consider taking him to obedience training before running with him in the park. Runners and cyclists who don’t have pets will thank you (nothing is worse than being chased by a dog who has pulled free from his leash, trust me.)

4. Hydration, hydration, hydration. A good rule of thumb to follow: If you are hot, your pet is hot; if you are sweating, your pet is panting; if you are thirsty…give your dog a drink of water too. Offer your dog drinks of water before, during, and after her workout.

5. During the colder months, most dogs enjoy the temperatures, even if you have on four layers of dry-wick, a hat, gloves, and two pairs of socks. However, you know your pet best. If she has little fur, is small, and tends to avoid the cold, be sure to put a sweater on her and pay attention to how she is reacting to the exercise. If she gets cold, call it a day and try again when the weather warms up. Dogs can get frostbite, just like humans.

6. Just like humans, dogs need to gradually increase their exercise, especially if they’ve been cooped up all winter or are typically inactive. Begin with short walks and runs, gradually increasing the time spent exercising. Begin with 10 to 15-minute increments, and work up your dog’s stamina gradually from there.

7. Bring your baggies. Most public parks require owners to clean up after their pets. Enough said.

8. Riding on a bike while allowing your dog to run alongside you is dangerous, yet I’ve witnessed this activity countless times. It is quite easy for a dog’s leash to become entangled around the bike, which could result in a nasty fall for you. Best to leave the cycling for your solo endeavors, and take Fido for a walk or jog instead.

9. The smaller the dog, the less suitable for strenuous exercise they are. For these short-legged breads, short walks do the trick. If your pet is, ahem, older, take into consideration that he may not have the stamina he once used to.

10. When the summer months become hot and humid, it may be wise to switch the activity to swimming (yes, there are pools that allow dogs to swim with you). Just as humans suffer from respiratory problems during these problematic months, so too do dogs. Also, the pavement can become very hot under the mid-day sun, putting your pet at risk of burning his feet. Try running in the grass, which will be cooler to the touch. The smaller the dog, the less suitable for strenuous exercise they are. For these short-legged breads, short walks do the trick. If your pet is, ahem, older, take into consideration that he may not have the stamina he once used to.

When the summer months become hot and humid, it may be wise to switch the activity to swimming (yes, there are pools that allow dogs to swim with you). Just as humans suffer from respiratory problems during these problematic months, so too do dogs. Also, the pavement can become very hot in the summer months, putting your pet at risk of burning his feet. Try running in the grass, which will be cooler to the touch.

Runners World has more great advice for dog lovers!

M’kay, so you know I’m not a fan of “the gym,” but even I realize that there are times when outdoor workouts aren’t feasible. Admittedly, I use our local rec center for the convenience of built-in childcare – the kids have fun playing,  I can get a workout in, and everyone leaves happier. If you find yourself suffering the same dilemma – loving outdoor workouts, yet needing a childcare option – then partake you must. If you’re new to this scene and are looking for a gym, or want to shop around for one with better childcare, more classes, etc., I do have a few tips to help make the process a bit easier.

Big, small, near, far…gyms are a dime-a-dozen, right? Some offer an avalanche of services. Some have only a few, but have more personalized service. Picking your way through the savvy sales pitches and sparkling equipment to find out whether Gym XYZ or ABC Studio is right for you is a dreadful task.

Check out these tips before signing away your kids college tuition:

• Size : Large gyms might offer more equipment, classes and space, but they sometimes lack the human touch. If you like the idea of walking into a gym and knowing the staff by name, recognizing the regulars, and feeling a sense of community, then a smaller gym might be more your bag. The anonymity of exercising in the company of strangers could be more appealing. If you aren’t sure which you prefer, use your trial pass to visit the gym you’re considering joining and try it on for size.
• Price: Monthly fees, annual memberships, initiation fees…every gym has a price, though most offer competitive rates. Know upfront what you can afford and weed out the gyms that don’t fall within your budget. Then, ask the gyms you’re considering about their contracts. Will you be forced to make monthly payments for a set number of years? Or is the payment plan more flexible, allowing you to pay for several months at a time without long-term commitment?
• Class offerings: Fitness classes are often the staple of gyms geared toward women. If you like to have choices and enjoy the camaraderie of exercising with a group, then a class schedule chock-full of the classes you like, at times that are convenient for you, may be important to you. Ask the staff at the gym you’re considering if you can see the fitness class schedule and compare it with those of other gyms you’re interested in.
Fitness Magazine has a list of “The Best Gyms in America for Every Workout”  – if you are looking for a gym that offers specific classes or equipment, this list is worth a look!

• Certified/qualified staff : Class instructors and personal trainers should all be experienced and certified through a reputable certifying agency. You are paying for quality instruction. You want to see results. You need motivation. And, you want to stay injury-free. Much of this will depend on the quality of the staff. Don’t take this lightly – it will make a big difference.
• Cleanliness: When you visit a potential gym, look closely at the equipment, locker room, restrooms, etc. Are they clean and well-kept? Are cleaning supplies placed throughout the gym so that patrons can easily wipe down equipment after use, or does the gym staff handle this?
• Crowds: Visit the gym during peak hours (typically between 5-8pm) to see if the equipment you would probably sign up for has a waiting list all the way to Madison, WI, or if the class you’re interested in is packed to the walls.
• Child care: If you are a parent, having onsite childcare while you workout is a nice benefit. Often, babysitting is free to members. Some facilities charge an hourly fee. The added convenience of being able to bring the kids with you will means you’ll be more likely to visit the gym often. Visit the child care room, ask the staff who will be caring for your child any questions or concerns you might have, and make sure the quality of care meets your standards.
• Hours of operation: If you are in love with Gym XYZ, but they don’t open until 9am and you know you will want to workout before work, then don’t force yourself to rearrange your workout schedule just because it is a beautiful gym with fancy locker rooms and a tasty smoothie bar. If the gym’s hours don’t fit your current schedule, you will be less likely to go.
• Location: Will you be going to the gym from home, or straight from work? Consider whether you want a gym that is close to home, to your place of employment, or somewhere in between.
• Parking: Gyms in the city often have limited parking. Visit the gym during peak hours to see how much of a hassle parking is. If you’ll be bringing your children with you, how much of a hassle will it be to park down the street and walk there in pouring rain? Also consider the winter months. If the only parking available is three blocks away, do you want to schlep through snow and ice to get there?
• Equipment: Is there enough to cover peak hours? Is the equipment old (mind you, you don’t need cutting-edge equipment to get a great workout, but old equipment that has been neglected or is constantly in need of repair could pose a safety risk).
• Is there a trial membership? Most gyms will let you try it out for at least a day — some for a full week. Visit the gym at various times to gauge how busy it gets, the type of crowd who works out there, and whether you would be comfortable working out in their company.
• Is there an exit plan? Should you decide to go to Gym ABC instead, can you end your membership without a lot of red tape and hoop jumping? Ask before you join.

So how do you get your iPod-loving, DS-playing, YouTube-watching kids off their duffs and onto their feet? By encouraging movement, rather than exercise.

A whopping 40% of children already have at least one risk factor for heart disease and reduced fitness due to inactive lifestyles, yet there are opportunities everywhere you look that have the potential to turn mundane activities into heart-pumping, muscle-strengthening movements. The trick is to make the activity fun, and not seem like exercise at all.

Try this fun game…
Carpet Coaster Frenzy

Ages: 6-8

Instructions: Pair up players in groups of two and give each group two plates.  Using only the feet, players pass the plates back and forth to one another from a variety of directions for 30 seconds. Clever twist: have them stand on one leg, then bend down and push the plates with hands only and without letting the other leg touch the floor.  All of the reaching and lunging activity strengthens  leg muscles and gets hearts pumping too.

Backpacker magazine recently joined forces with The Outdoor Foundation to identify the best cities in the United States to raise a child with an outdoor attitude. Not surprisingly, many of the cities are the same ones listed on “America’s Healthiest Cities.” Sunshine, moderate temperatures, beautiful scenery…yeah, yeah, yeah – we know, the weather in Ohio stinks. Who made the list?

1. Boulder, CO
2. Jackson, WY
3. Durango, CO
4. Flagstaff, AZ
5. Juneau, AK
6. Seattle, WA
7. Colorado Springs, CO
8. Burlington, VT
9. Fort Collins, CO
10. Lebanon, NH
11. Asheville, NC
12. Portland, ME
13. Hood River, OR
14. Manchester, NH
15. Harrisonburg, VA
16. Eureka-Arcata-Fortuna, CA
17. Sevierville, TN
18. Bozeman, MT
19. Rapid City, SD
20. Brevard, NC
21. Madison, WI
22. Minneapolis-St. Paul, MN
23. Glens Falls, NY
24. Duluth, MN
25. Wheeling, WV

There are plenty of ways to entice kids to go outdoors for physical activity, even if the climate you live in isn’t perfect year-round. Rock climbing, hiking, cycling, and geocaching, and kayaking are fun activities the whole family can participate in during spring, summer, and fall. In the winter, sledding, snow shoeing, ice skaing, cross-country and downhill skiing…even schlepping through the snow wearing snow boots gets their hearts pumping.

With the winter Olympics just around the corner, you might also put together a mini-Olympics in your neighborhood.

• Bobsled: Grab your sled, find the nearest hill, and time the kids as they cross a make-shift finish line.
• Snowshoe race: Even if you don’t have snow shoes, you can have the kids run a 50 yard dash throw the snow.
• Snow ball roll: Have the kids roll a snowball across the yard, or around the house. (note: the ball will get progressively harder to roll the bigger it gets, so this is a tough one.)
• Snow volleyball: String up a net and divide the kids into two teams. Encourage them to get to 8 or 10 points (more than that, and they’ll likely lose interest). Nerf balls make fun volleyballs if you need to substitute for the real thing.
• Snow ball shot put: As you might guess, this is just like the regular shot put, only the kids use a snow ball. See you can catapult it the farthest distance.

To add to the fun, award medals to every child – and don’t spend a bundle, make your own using metallic paint, cardboard, and ribbon.

Most importantly, let the kids have fun!

As an advocate for outdoor fitness, I’m always on the lookout for fun, new ways to engage in physical activity in the great outdoors. I just stumbled upon some far-flung fitness fun called “Geocaching,” or modern day treasure hunting. A great activity the whole family can enjoy, the game of Geocaching is spreading like wildfire: currently there are over 1 million players in over 200 countries spanning the globe.

What you need:

1. A portable GPS Devise

2. Trail supplies (water, snacks, extra layers of clothing, cell phone, and extra batteries for the GPS. It is a good idea to also bring a map and a compass.)

3. Something to leave in the cache once you find it.

Use geocaching as a way to lure your kids outside and explore your local surroundings, or to get a dose of Mother Nature when traveling. All too often we opt for guided city tours, or stick to our tried-and-true travel plans, but geocaching is a fun way to explore your surroundings and get some exercise!

For more information, visit Geocaching.com

A final note regarding safety: Always tell someone where you are going and (again) take your cell phone with you!