Hitting a fitness goal is an amazing feeling — you worked hard, powered through setbacks, and proved you can do it. Well done! After all that hard work, we wholeheartedly believe you deserve to reward yourself.
Why rewards are important to your fitness journey
Rewarding yourself for exercise not only feels good but also reinforces your healthy behaviors and gives you an extra motivation boost. At the same time, we know that finding balance and moderation in treating yourself while trying to reach a wellness goal can be challenging.
So, how can you reward yourself wisely while staying on track with your fitness goals? Keep reading! Here are 20 smart exercise rewards.
1. Sleep in
Catch up on your sleep — an essential part of recovery. If you’re not really a “sleep-in” person, just take the morning to relax in any way that suits you. The point is to take restorative time for YOU.
2. Get outside
If you prefer to work out indoors, change up your routine and take your workout outside. We love this reward because you’ll get your body moving and it won’t even feel like a workout. That’s a win-win! Here are some of our favorite outdoor fitness rewards:
- Skiing
- Snowboarding
- Hiking
- Biking
- Fishing
- Golfing
- Disc golf
- Nature hikes
The possibilities are endless, so pick an activity that you’ll enjoy.
3. See a movie
Whether you go to the theater or stream at home, opt for something inspiring to keep you on your A-game, an action-packed thriller to pump you up, a comedy to increase your feel-good dopamine levels, or something soothing to chill out after all your hard work. Sit back and enjoy!
4. Learn something new
Whether it’s a physical activity or a brain-nurturing hobby, learning new skills can boost confidence and motivation. You might like:
- Pickleball
- Boxing
- Learning a new language
- Woodworking
- Knitting
- Piano
- Photography
- Salsa dancing
Choose any activity that will bring you joy and keep you sharp!
5. Get a new planner or journal
Writing down your intentions increases the chances you’ll see your plans through. Not only that, but tracking your workouts keeps you accountable and motivated, helps you set realistic goals, and can ultimately lead to better results.
6. Get a new ‘do
All your hard work in the gym may have led to changes in your physical appearance, so it’s time to get a new hairdo to match! If you’re not ready for a complete makeover, may we suggest getting a wax?
7. Enjoy some family time
There’s nothing as motivation-filled as family. Spend some extra time with loved ones — it will be a reward for them, too!
8. Have a laugh
A healthy dose of laughter helps fight off stress and anxiety naturally, so get tickets for a comedy club or stream a standup routine at home. Combine that with those feel-good post-exercise endorphins and you’ve got a double whammy of stress relief.
9. Take a day trip
Hit the road with your crew, or go solo. Visit your favorite town, explore somewhere new, take a hike — whatever you choose, take time to relax and soak in the scenery.
10. Practice gratitude
Studies show that intentional practices of gratitude, like keeping a gratitude journal or writing thank-you notes, can lead you to experience more positive feelings overall.
11. Get a tattoo
This is a personal choice, but if you’re game, might we recommend the Running Man?
12. Attend a sporting event
Did you know that watching lives sports can actually improve well-being and reduce loneliness?
13. Post a selfie
Show off the results of your exercise and hard work — there’s nothing wrong with a little humble brag. And in the future, you can look back on those pics for motivation!
14. Have a treat
If you’re watching your weight, it’s tempting to avoid snacks and desserts. But we’re here to remind you that it’s okay to have a sweet treat, glass of wine, or salty snack from time to time. Stop at your local bakery or try this easy 2-ingredient ice cream.
15. Learn to make a new dish
Nutrition is just as important as the time you spend in the gym. Try a cooking class or do a healthy recipe swap with a friend — whatever helps expand your palate. You never know what you might like. Pro tip: Take it up a notch and invest in new cookware. Who doesn’t love cooking with new pots and pans?
RELATED: Head over to our Nutrition section for recipe inspiration.
16. Liven up your home with a new plant
Not only do they help improve indoor air quality, but they also do wonders for your room’s aesthetic! You deserve to feel good in your space.
17. Get out and play
Embrace your inner child and hit the go-kart track or head to the batting cages. Or head to the beach and soak up the vitamin D — and the health benefits that come with it: a stronger immune system, improved muscle function, and more brain cell activity. Don’t forget the sunscreen!
18. Take a spa day
Book a massage or mani/pedi at the salon, or do a DIY spa day to pamper yourself. Sip some cucumber water, take a bath, and relax. A warm, sudsy bath could even help you sleep better and relieve achy muscles and joints after exercise.
19. Get new workout gear
Hook yourself up with a new foam roller, a set of weights, or activewear to gear up for more success. A new gym bag or fresh pair of gym shoes are especially rewarding and useful.
20. Team up with a Coach
Do not stop here! Looking for outside accountability, motivation, and support? Team up with an AF Coach who can help you train safely, develop a workout plan that’s customized to you, choose healthy exercise rewards, and motivate you to keep reaching your goals.
No matter how you choose to reward yourself, you deserve it. Keep up the great work, AF fam!
Got questions about how to choose rewards for meeting fitness goals? Ask an expert Coach in the AF App.
