Exercising with your pet helps you both lose weight and get fit. Janie lives in midtown Manhattan with Sadie, her 86-pound black Labrador. She knows she and her dog could stand to lose weight, but it's not easy to exercise when you live in New York City. After all, her 650-square foot apartment is less than ideal for exercising. Her 14-hour workday leaves her little time for problem solving. And being near too many tempting restaurants has exhausted her willpower.

Janie is not alone. Unfortunately, like her, some 60 percent of people and 48 percent of pets across the country struggle with being overweight.

And while New Yorkers are not the largest in the country, they're not the smallest either. According to a 2006 survey conducted by the city's health department, approximately 21 percent of residents -- or 1.2 million -- are obese. Thirty-five percent -- or just more than two million -- are overweight.

"Overweight animals and people are most susceptible to joint injury, diabetes, heart disease and respiratory distress, among other things,'' said Andrea Metcalf, a national fitness expert.

But she and others agree that there are ways to overcome the challenges of a hectic New York City-lifestyle and lose weight. Here are six steps for helping you and your pet get fit together.

#1: Assess your current abilities

Just like you wouldn't sprint a marathon right out of the gate, neither should you and your pet go overboard when it comes to starting an exercise regimen. Instead, Metcalf recommends taking stock of your abilities and using it to inform your approach for getting healthier.

So, for example:

• Watch breathing patterns. Notice how your pet breathes when it goes up and down the stairs, or after a long walk. Is either one of you out of breath?
• Check heart rates. Place your hand on the left side of your dog's chest. At rest, the heart rate should be 40 to 160 beats per minute, depending on its size and breed.  Check again after exercise.
• Note changes in gait and movement. Is your pet limping? Are its hips flexible and in alignment?

#2: Cultivate a game plan

Once you've identified where you stand, come up with a goal and a game plan for improving. According to Metcalf, it's best to target the heart, muscles and joints. That's because as you age, they're increasingly important in determining quality of life.

With that in mind, Metcalf recommends a three-prong approach to exercise that involves:

• Walking to improve cardiovascular health
• Climbing up hills or stairs to strengthen muscles
• Yoga and simple stretching to improve flexibility and joint health

From there, exercise is a matter of progression. "That means easing gently into the right types of activities,'' she said, "and then building up in time and intensity as you and your pet get stronger.''

#3: Pick your activities

Here's where living in New York City can come in handy. With no shortage of activities to choose from, experts recommend making a list of your favorites and then having them ready when it's time to get moving.

A few ideas:

• Doggy yoga. There are several places to go for doggy yoga, Metcalf said. Try Sheep's Meadow at 66th and Central Park West, and Washington or Battery City Parks. You can also go to places like Union Square with a beach towel or yoga mat and stretch with your pet on your own. To start, try gently pulling its two front and back legs out and up. Or, do a downward dog movement behind your pet and pull its hind legs gently up and out, rocking them back and forth for a nice stretch.
• Hiking. Hiking is a great way to bond with your dog, experts say. Look for a park near your home with trails at different levels (from flat to steep) and alternate routes to keep it interesting.
• Walking. A short walk in the neighborhood and a long loop in a major park are both great exercise, said Metcalf, adding that 20 blocks is a mile - and a good target.
• Take advantage of the city's big events. A lot of the shorter 5k and 10k marathons and charity events allow you to participate with your animals.
• Climb the stairs. The city is packed with them - the boat house in Central Park, the post office and court house, the public library, or the Riverside Park entrance at 72nd street are just a few examples.

#4: Negotiate small spaces

It's no secret that real estate in the city is notoriously cramped. And yet residents have not let small spaces stop them from making the Labrador retriever -- a large breed that requires quite a bit of exercise -- the most popular dog in New York City.

How to get your dog exercise? The answer simply requires a little creativity and whatever you've got handy in the apartment for a workout, Metcalf said. For example:

• Try the step, a stool, or the sofa to take turns with your dog stepping up and then down.
• Climb the stairs in your building, providing you have them - and permission from any requisite association.
• Create an obstacle course with things like small boxes and balls, play fetch and hide-and-seek. Anything that generates energy works.

"Set a kitchen timer for 10 minutes and see how many steps, for example, you can get in,'' Metcalf said. "Use that as your baseline and aim to improve your count as you and your dog build stamina.''

#5: Know that 10 minutes counts

While New Yorkers are notorious for having no time, Metcalf and others agree you don't need an hour of exercise to enjoy the benefits. Just 10 minutes a day of movement -- whether it's pacing the apartment or chasing your dog around the coffee table -- can yield significant improvements.

Incremental exercise also works well. "Ten minutes of movement in the morning, 10 minutes in the afternoon, and 10 minutes at night can be ideal,'' she said.

#6: Practice safety first

Last, but not least, consider you and your dog's safety first. Start by consulting with your veterinarian and physician to create the most effective exercise program.

Then, try to:

• Exercise on grassy or cushioned areas whenever possible becuase it's easier on the joints than concrete.
• Anticipate the weather. If it's hot, make sure you and your dog are both hydrated. If it's snowy, watch out for salt that can irritate your dog's paw pads.
• Cool down after a workout.
• Walk your dog early in the morning or late in the day, when the streets are least crowded.

"It's not as hard as people think to get fit with your pets in New York City,'' Metcalf said. "It just takes a little planning and the desire to do it. But when you do, the benefits are truly amazing.''

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