Yes, Having a Pet Can Make You Healthier—but Which Pet Is Best?

From dogs and cats to fish and snakes, here's what to know.

If you follow the science, you know that having a pet may be one of the smartest things you can do for your health. Research shows that having them can lower blood pressure, help you focus and socialize, reduce stress hormones while raising “happiness” neurotransmitters like serotonin—and may even extend your life span. “Our love for animals can be uninhibited; it brings out the best in us,” says Alan Beck, ScD, director of the Center for the Human-Animal Bond at Purdue University. “You can be their best friend and nurturer without all the side baggage that goes with people.”
While all pets share certain benefits, like stress reduction, some have “specialties,” so to speak.

Want to be more social? Consider getting a dog. Have trouble focusing? Check out aquarium fish. And if you’re a senior, consider a senior pet, says Dr. Kenneth Koncilja, MD, a geriatric medicine specialist at the Cleveland Clinic. “Companion pets can help us develop feelings of belonging, purpose and meaning, “ he says. “The aging pet provides a unique need for the older adult, who can find meaning in caregiving for a senior pet who may be dealing with similar problems that humans face, such as arthritis.” The positive effects are so well-recognized that some insurance companies ask clients over age 75 if they have a pet as part of their medical screening.

Here are some of the best research-backed pet options, depending on your personality.

Dogs

There’s a reason canines are the most popular pet in America (69 million households have them): They check a lot of boxes. First, there’s the physical activity aspect; a large study found that dog owners have 22 more minutes of activity per day than non-dog owners, and average 2,760 more steps per day. That extra movement may help explain why those with dogs have a lower risk for conditions like high blood pressure, heart disease and dementia.

Related: Research Finds This One Thing Could Reduce Your Dementia Risk By 300%

Dogs also are the most social of pets, not just because they generally form strong bonds with their owner (“man’s best friend”), but because they encourage socializing with others. Look at any dog park: You’ll likely see the humans chatting away as their pups frolic, and social engagement has been strongly linked to health and longevity, especially as people get older. In a Swiss study, researchers using portable brain scanners found that simply petting a dog (compared with petting a stuffed animal) supercharged the frontal cortex, a brain area involved in executive functions like working memory, but also in social and emotional processes.

Cats

Want the petting and cuddling without the mandatory walks or having to socialize with other pet owners? Then a cat may be the pet for you (it is for 45.3 million households). Like with dogs, just having a cat in your home can boost your mood, and petting and playing with your feline hikes that even more, prompting a rise in feel-good serotonin and a decrease in stress. And cats, who are often more independent than dogs, seem so comfortable with just staying in and hanging—that contentment can be contagious.

While people often worry about associated allergies, recent studies suggest that kids growing up with “furred animals”—cats or even dogs or large animals on a farm—have a lower risk of allergies and asthma, Beck says. One such analysis compared the blood of one-year-olds raised in homes with a dog to babies in pet-free homes and found the tots with dogs were less likely to have pet allergies or eczema (a common allergic skin condition), and had signs of stronger immune systems. The reason? Exposure to moderate amounts of dirt and allergens strengthens the immune system and increases tolerance to germs.

Related: 66 Ways to Improve Your Immune System During Flu Season

Fish

You don’t get to stroke them, but aquarium fish can have a profound impact on your mental health. Watching them can soothe anxiety and promote mindfulness, leading to stress relief. Phobic dental patients have been shown to be more relaxed during treatment if they gaze at a fish tank first, which lowered their blood pressure and heart rate. Other studies have found that elderly people exposed to an aquarium consumed almost 20 percent more food than those who did not, and required fewer nutritional supplements; results were especially noticeable with Alzheimer’s patients, who also had a decrease in disruptive behaviors and displayed better short-term memory. Beck suggests that the calming influence of fish lies partly in their ability to capture our focus, helping us to “be in the present.”

In another study, teens with type 1 diabetes who cared for a pet fish, including feeding and changing the tank water, were more disciplined about checking their own blood glucose levels than teens who weren’t given a fish to care for. More than 14.7 million households count fish as pets.

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Horses

An expensive pastime, no doubt, but humans’ relationship with horses is unique. Horses were the first therapy animals, used historically to help people with mobility issues related to polio, cerebral palsy and spina bifida, but evidence has been mounting in the area of psychological benefits, like increased motivation and self-esteem. “The horse is an important part of our cultural life, with a long history of being a buddy to people,” says Beck. “They play a special role, because all other pets are viewed as being smaller or younger than the owner. The horse is seen as more of a peer, because of its size and because it doesn’t live in the house with you.” Today, horses play a role in everything from eating disorder therapy to helping children with autism to many kinds of mental health treatments. More than 3.5 million households have a horse.

Birds

Like viewing fish in a tank, watching the activity at a bird feeder or in a cage can promote a feeling of calm. More than 9 million households own a bird. “Even filling a bird feeder is a type of nurturing, and it also makes it more predictable that you’ll see them,” notes Beck, who once consulted for a major birdseed manufacturer and found that half their customers didn’t even own birds, just bird feeders.

In fact, watching anything that’s animal-related may be relaxing, Beck says. Humans are so wired to be soothed by nature and animals that simply observing them in the wild can be satisfying, he says (So, go ahead, turn on Animal Planet!)

Guinea pigs

A smaller furry pet, like a guinea pig or hamster, may be a great choice for a younger child, who can gain confidence and a sense of accomplishment from tending to it. (More than 6 million households have a hamster, Guinea pig or rabbit for a pet.) For older children, especially those with challenges like ADHD or autism, small pets can help with focus and developing social skills and empathy. A study of children with autism spectrum disorder found that just 10 minutes of group playtime with guinea pigs (who are social and should be bought in pairs) lowered their anxiety levels and increased their social engagement with peers.

Snakes

More than 5.5 million households have a snake (or lizard or turtle), so although they may not be inherently cuddly, they have their appeal. For starters, they are quiet pets, don’t shed fur everywhere and don’t need walking. In London, one hospital has tried using harmless snakes and other reptiles in therapy treatment for patients with depression or anxiety disorders. It’s an unusual animal to use for therapy, and that may contribute to its success at taking patients’ minds off other matters.

Next up: How Contagious Is the Dog Flu?

Sources

• Dr. Kenneth Koncilja, MD, a geriatric medicine specialist at the Cleveland Clinic

• Alan Beck, ScD, director of the Center for the Human-Animal Bond at Purdue University