Lifecoach: how can I maximise the health benefits of dogwalking? Regardless of what you do when dog walking, the animal's welfare must, of course, be paramount. The extent of how much walking or exercise you can do will depend on the dog's age, type and current state of health. A Jack Russell terrier, for example, can walk further generally than a relatively short-legged chihuahua. It's important to be fair at all times to your pet friend and base exercise levels on breed type. Ideally, if embarking on a new exercise regime for you and your dog, ensure that you consult your doctor and the dog's vet before starting. You will have to consider the type of surface you are walking your dog on. Harder surfaces, such as concrete, may cause damage to their pads if you run a lot. It is also a good idea to take water with you or, at least, stop by places where dogs can have some drinkable water. If walking in the dark, it's a good idea to attach illuminated strips to your dog's collar or harness. Dressing in appropriate kit means you are better prepared, mentally and physically. With due consideration of these factors, why not try the following: Keep it simple at first by going for either graduated longer walks or walking faster for the distance you regularly walk. This permits you and the dog to get used to the extra effort. If you are new to exercise, pick up the walking pace at every other lamp-post. Graduate then to fast walking for two lamp-posts and steady walking for one. You will build up your fitness together, over time. Play games with your dog that involve you moving more. Throw a ball as far away from the dog as you can and, as they are retrieving it, run in the opposite direction as fast as you can. Repeat several times. You have heard of professional dog walkers, no doubt, but there is also a professional dog runner based in Chicago (chicagodogrunner.com/FAQ.html). Some dogs like running. Each week, when I participate in 5km (three-mile) park runs I inevitably get passed by a participant with his or her dog on a lead or harness. Many of these events consist of laps, so you have the option of just doing shorter distances if you, and the dog, prefer. There is probably nothing to stop you doing exercises using park equipment, like benches, where you can do a mini-circuit of bench dips, sitting-to-standing squats, alternative lunges and squats, using the bench as support if needed. And if your dog isn't very fit, it won't impact on you. If your dog is trained to sit and stay, find a line of trees. You alone run to one tree and jog on the spot. Call your dog and when it reaches you, run back to the start with the dog. While the dog sits there, you run to a tree further along and then jog on the spot and repeat the sequence while running to a further tree each time. You can repeat the same type of scenario on a hill, perhaps, or simply just trot up and down a few times. Why not set up a number of small jumping obstacles in the garden that you and the dog can jump together. While walking is the activity you allude to in your question, there are other opportunities for exercise to consider, like mini hiking sessions in a wood, swimming or some careful rollerblading. Canine backpacks, hand-free leashes and swimming vests for dogs can be purchased if you feel that way inclined. Obviously swimming will not be suitable for some breeds but, if trying it, take it easy and reward the dog constantly (I haven't done this myself as I have three cats that just toddle off for walks on their own). Keep it fun and positive. Q: I've heard that acai berries are beneficial when trying to lose weight - is this true? How useful are they at being "detox" drugs? What are the health properties of other "superberries"? Karen Loos, Middlesex A: Sara Stanner writes Berries are a good choice to include in your diet as they are low in calories and provide nutrients (vitamin C, folate, potassium) and fibre. There has been a lot of interest recently in the health-promoting effects of acai berries. These reddish-purple fruits, from the acai palm tree native to Central and South America, are being marketed as a "superfood" with anti-ageing and weight-loss properties. Unfortunately, we don't have evidence from scientific trials in human subjects to support such claims. However, acai berries do contain bioactive substances called anthocyanins, which belong to a group of compounds called polyphenols. These are responsible for the red, purple and blue colours of many fruits, vegetables and flowers (other foods that are rich in anthocyanins include blueberries, red grapes and red wine). These substances act as antioxidants, which are important in protecting the body against harmful free radicals, the damaging effects of which are associated with heart disease and cancer. Consuming acai fruit pulp has been shown to increase blood antioxidant levels, so the body is able to absorb these antioxidants. But the same is true for many anthocyanin-containing berries, including blueberries, raspberries, blackberries, cranberries and goji berries. Polyphenols are also found in other, cheaper fruits such as apples and oranges and in vegetables such as spinach and kale. You don't, therefore, have to buy expensive superfoods to ensure that you are consuming an antioxidant-rich diet, as long as you are achieving your five-a-day and eating a variety of fruit and vegetables. With regards to detoxing - no fruit or vegetable can "detox" your body. Most detox diets suggest eating more fruits and vegetables alongside drinking more water, but again variety will ensure you get a range of nutrients. Q: For about 18 months I have suffered a sore pimple on the tip of my nose, on the septum, or sometimes even inside the nostril, but only after drinking wine. I have drunk wine and spirits all my life; I am 57 now, but never had any problem. Someone suggested that it might be herpes, but I do not suffer from cold sores, even though the description of it on the internet does sound like it. The pimple will emerge 48 hours after drinking a glass of wine, and I'll suffer with it for up to a week. Maggie Riordan, Lympsham A: Dr Dan Rutherford writes I suspect the association with wine is indirectly due to the fact that alcohol causes blood vessels to widen, which temporarily increases the blood supply to this spot on, or in, your nose. In turn this helps whatever inflammation is going on there to flare up. The cold sore possibility is still a good thought, and if you get any discharge from this spot at any time I would suggest you see your GP in order for swabs to be taken. Special swabs for viruses may detect herpes simplex virus (i.e. the cause of cold sores), but the virus can be hard to confirm even if it is present. The other bug commonly harboured within the nose is staphylococcus - the bacterium that is the usual cause of skin boils and pimples. This likes to colonise the nasal lining high up, and people who are prone to boils anywhere may find it helpful to eliminate nasal staphylococcus with antibiotics. If these investigations are negative, you may need to discuss further investigation of this spot with your GP, possibly by biopsy, unless it completely disappears between attacks. I too suffered with an itchy back, with creams having no effect. Washing powder, shower gel etc were all changed to no effect. But I finally found that it was a reaction to calcium and vitamin D tablets. Don't know why. I changed brand and still got the itchy patches, but now I have stopped them and my back has cleared up. Steve Cattell, Grantham, Lincs