Rewarding Progress and Success Towards Walking Goals

Positive rewards at milestones along the way will keep your walking habit fresh and your goals in view.

Milestones to Celebrate

• Weight: Each 5 pounds towards a weightloss goal or 5% decrease in body fat.
• Distance: If your goal is to reach a certain distance, divide that goal into quarters and each time you achieve a quarter-goal, celebrate. For example, when training for a marathon, celebrate being able to walk 10K/6 miles, 21K/13 miles, 31K/20 miles.
• Time: If your goal is to increase walking time, divide your goal time into quarters and celebrate each time you have achieved another quarter towards your goal. Example: If you want to be able to walk for 2 hours, celebrate being able to walk 30 minutes, an hour, and 90 minutes.
• Speed: Celebrate every minute you take off your mile time.
• Schedule: Each week that you stick to your walking schedule, plan a reward and celebrate.

How to Celebrate: Your reward must be something that you value, yet you don't want it to set back your goals. No cream puff for losing 5 pounds or a week off for taking a minute off your mile. Here are some ideas:

• New walking shoes
• Walking apparel: a new T-shirt, hat, shorts, walking pants, socks, etc.
• Workout bag
• Walking wallet or hip pack
• Water bottle/holder
• Walking music/workout tape
• Bath time fun with scented soaps and candles, soft music, good book.
• Heart rate monitor or pedometer
• Subscription to a walking, fitness, or health magazine
• Entry into an upcoming walking event.
• A trip to the beach, mountains, or resort for some walking with a new view.

Involve Others: Joining a walking club or participating in an online club, bulletin board or forum can give you encouragement and a way to celebrate along the way.

• Walking Forum: Our bulletin board to meet other walkers online, share your questions, progress, advice.
• Walking Clubs
• Walking Email Greeting Cards Our free email greeting card selections include congratulations, thank-you, welcome to new club members, anniversary, friendship, get well, birthday, etc. Start sending them to friends and family and suggest they send them back.

The Ultimate Celebration: When you achieve your overall walking goal, be sure to really celebrate.

• Tell everyone about it on our Walking Forum.
• Have a party with friends and family
• Reward yourself with that high-ticket item you've been saving for last - the heart rate monitor, pedometer, full walking gear outfit, walking vacation, camera, etc.
• Set your next goal