January: fitness
This month is about getting moving, building consistency, and laying the foundation to reach your goals this year.
WEIGHT LOSS
MAY OUTDOOR ADVENTURE CHALLENGE
This month, our free challenge is all about getting outdoors to boost your mood, improve fitness, and reconnect with nature. With a small task of helping you spend time away from screens, and simple tips to get moving outside, this challenge helps you build sustainable habits.
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What is the benefit of being outdoors?
Spending time outdoors is a proven way to improve your health. Research across 143 studies shows that greater exposure to greenspace is linked to lower stress levels, improved heart health, and a reduced risk of chronic disease.¹ Walking, cycling, or hiking in nature also boosts immune function, supports healthy heart rate variability, and has even been shown to reduce all-cause mortality.¹ Whether it’s a stroll through your local park or a weekend hike, moving in green environments can be one of the most powerful health habits you build.
Your year of transformation: monthly highlights
Over the course of the year, we'll challenge you to improve upon different areas of your health, with hopes to create lasting, sustainable change that facilitates better health and wellbeing.
February: heart health
Show your heart some love with cardio moves and heart-healthy meal swaps.
March: mindfulness
March is all about meditation, journaling, and mindfulness to help you stay balanced and clear-headed.
April: clean eating
This April, we’re focusing on the powerhouse of health - the gut, and how to keep it thriving.
May: outdoor
Summer's creeping up, so we're taking your workouts outside to reap the benefits of fresh air.
June: strength
Feel the summer pump with strength workouts that build power, boost flexibility, and keep injuries at bay with moves that deliver results.
July: hydration
Beat the summer heat with hydration tips, water-rich foods, and creative ways to keep your water intake consistent.
August: commuting
Turn your commute into an adventure this August and watch your step count soar.
September: sleep
Build a bedtime routine, reduce screen time, and create the perfect sleep environment for a more energised you.
October: selflessness
Lift your mood and strengthen connections through acts of kindness and self-care.
November: new skill
Step out of your comfort zone by mastering a new exercise or skill that challenges you to grow.
December: 12 healthy days
Celebrate 12 healthy days of Christmas with treats and activities that keep your progress on track without impacting enjoyment.
This year's previous challenges
Our Total Health Challenge is a year long. Each month focusses on healthy habits that can be built into your routine in the long term. So even if you miss a month, you can download it for free and follow the core principles of the challenge.
February's Heart Health Challenge
April's Clean Eating Challenge
WHY THE OUTDOOR ADVENTURE CHALLENGE?
During winter, many of us had to move our workouts indoors: logging miles on treadmills, fitting in strength sessions at home, or skipping workouts altogether. Cold mornings, dark evenings, and wet pavements made fresh air and movement feel more like a chore than a choice. Now, as the days grow longer and the skies begin to brighten, there’s no better time to create a new routine which includes outdoor activities.
The May Outdoor Adventure Challenge is designed to help you get moving, get outdoors, and make the most out of nature. Over four weeks, you’ll be encouraged to explore new routes, reset your habits, and experience the health benefits of green exercise, no fancy equipment or crowded gym required. Whether you’re walking, cycling, or hiking, this challenge is all about reconnecting with the world around you, step by step.
What makes our challenge different?
Each month of the 2025 Total Health Challenge focuses on a different part of your wellbeing, and May is all about taking everything one step further outside. This challenge comes full with guidance, tips, and even new adventure ideas to help you plan your activities in the sun.
What's in it for you?
This challenge is your gateway to lasting change, each month building on the last, creating routines that stick and transform the way you approach your health. And if you’re working with a health coach, you’ll have someone to cheer you on, track those wins with you, and help you overcome any hurdles along the way.
You’ll become part of a growing community—people just like you, sharing their triumphs, setbacks, and everything in between. With the hashtag #NumanHealthChallenge, you can document your progress on social media, inspire others to take that first step, and celebrate those small-but-mighty wins that add up to something remarkable. Below are just some of the benefits of signing up to this challenge now.
The power of 120 minutes
Spending at least 120 minutes a week in nature is more than just refreshing; it’s scientifically proven to benefit your health. A major study of nearly 20,000 people in England found that those who spent two hours or more each week in green spaces were significantly more likely to report good physical health and higher levels of wellbeing.²
This May, we’re helping you reach that 120-minute benchmark with easy, enjoyable outdoor challenges. Whether it’s one long weekend walk or several shorter outings, the data shows it doesn’t matter how you hit the target, just that you do.
Going that extra mile
Evidence shows that exercising in natural outdoor settings can offer more psychological and physical benefits compared to indoor environments.³ Being in nature can lower your stress levels, and as your brain is exposed to natural sounds, light, and dynamic scenery, it further helps to calm the nervous system, reducing tension and anxiety.³
Last but not least, outdoor environments subtly encourage you to go that extra mile, be it to veer off the beaten track or to navigating uneven terrain, which can lead to higher energy expenditure.
Our programme, your journey
Our Weight Loss Programme is designed to help you achieve sustainable results through a science-backed, personalised approach. With an emphasis on long-term health rather than quick fixes, the programme includes ongoing coaching, regular check-ins, and access to educational resources to empower you every step of the way. If clinically appropriate, medications may be prescribed to support your weight loss journey, ensuring a safe and effective approach tailored to your unique health needs.
Knowledge
Take a deeper dive into all things health
Twohig-Bennett C, Jones A. The health benefits of the great outdoors: A systematic review and meta-analysis of greenspace exposure and health outcomes. Environ Res.2018;166:628–37.
White MP, Alcock I, Grellier J, Wheeler BW, Hartig T, Warber SL, et al. Spending at least 120 minutes a week in nature is associated with good health and wellbeing. Sci Rep. 2019;9(1):7730.
Noseworthy M, Peddie L, Buckler EJ, Park F, Pham M, Pratt S, et al. The effects of outdoor versus indoor exercise on psychological health, physical health, and physical activity behaviour: A systematic review of longitudinal trials. Int J Environ Res Public Health. 2023;20(3):1669.