January: fitness
This month is about getting moving, building consistency, and laying the foundation to reach your goals this year.
WEIGHT LOSS
AUGUST COMMUTING CHALLENGE
This month, our free challenge is all about transforming your commute into a tool for better health. With daily tips, weekly goals, and simple swaps, you’ll learn how to move more, stress less, and feel energised before you even start your workday.
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Why change the way you commute?
Commuting is a daily habit that we sometimes overlook. For many of us, it means sitting in traffic or squeezing onto crowded buses and trains, but it doesn’t have to be that way. Research shows that commuting actively (by walking, cycling, or even combining with public transport) can improve physical and mental wellbeing, reduce your risk of heart disease, and boost productivity.
In fact, one large study found that after one year of active commuting, people had:1
7.5% boost in vitality
14% improvement in perceived general health
9% rise in physical functioning
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 and kidney health
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
July's Hydration and Kidney Health Challenge
WHY THE COMMUTING CHALLENGE?
The average UK commute now lasts close to half an hour a day, most of which is spent sitting.2 For shorter distances this may not be an issue, but longer commuting distances have been associated with higher BMI, lower fitness levels, and increased risk of obesity and high blood pressure.1 And it’s not just the physical effects on your body; long commutes have also been linked to higher stress, reduced sleep quality, and poorer mental wellbeing.1 On the other hand, those who actively commuted to work just 3 to 5 days a week were found to have significant changes in waist circumference, body weight, and overall wellbeing.3
What makes our challenge different?
Each month of the 2025 Total Health Challenge focuses on a different part of your wellbeing, and August is all about making movement part of your routine without overhauling your day. This challenge gives you the tools to get started, track your progress, and make your commute work for you.
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.
Heart health benefits of active commuting
Studies show that active commuting can offer health benefits on par with structured exercise programmes. For people who were previously inactive, walking or cycling to work just 3–5 days a week has been linked to a 13% boost in cardiorespiratory fitness (VO₂max), blood pressure reductions of up to 8.9%, and improved cholesterol levels.3 More recent reviews found that active commuters had a 10–27% lower risk of developing ischaemic heart disease depending on distance, a 26% lower risk of coronary heart disease if they began cycling after years of inactivity, and in some studies, a striking 43% reduction in fatal heart attack risk.4
Actively commuting for better mental health
Swapping the car for a walk or cycle isn't just good for your heart, but for your mind too. In a study of nearly 18,000 UK commuters over 18 years, those who used active travel felt significantly better day to day than those who drove.¹ Even small changes were shown to be of great help, with the study noting that every extra 10 minutes of walking was associated with higher wellbeing scores, while 10 extra minutes of driving actually lowered them.¹ That same study found car commuters were more likely to feel constantly under strain and less able to concentrate than those who walked or cycled.¹
UK DOCTORS AND CLINICIANS
Your expert team
Danielle Brightman
Clinical Director
MPharm PgDip PCert
Dr Luke Pratsides
Head of Clinical Governance
MBBS MSc MRCGP MFCI
Zoe Griffiths
VP of Behavioural Medicine
BSc (Hons) RD SCOPE
Shivani Sharma-Savani
Obesity Clinical Lead
MPharm PGCert PCert IP
Faye Townsend
Coaching Operational Lead
AfN BSc BDA PGDIP BPS
Jess Uffindell
Registered Nutritionist
BANT CNHC BSc (Hons)
Victoria Rogers
Head of AI Coaching and Behavioural Science
MSc BSc
Dr Aisha Jinnah
Numan Doctor
BSc MBBS MRCGP
Dr Grace Hatton
Women's Health Medical Lead
MBChB MPharm DTM&H MBA
Dr Michael Lacey
Numan Doctor
MBChB BSc (Hons) MRCGP
Dr Alexandra Davidson
Numan Doctor
BSc (Hons) MBBS MRCGP AFHEA MA (Hons) AFMCP
Dr Dimitris Schizas
Numan Doctor
MBBS MRCGP MSC BSSM
Knowledge
Take a deeper dive into all things health
Neumeier LM, Loidl M, Reich B, Fernandez La Puente de Battre MD, Kissel CK, Templin C, et al. Effects of active commuting on health-related quality of life and sickness-related absence. Scandinavian journal of medicine & science in sports. 2020;30 Suppl 1(S1): 31–40.
2. Main place of work and commuting time - statistics. Europa.eu. https://ec.europa.eu/eurostat/statistics-explained/index.php?title=Main_place_of_work_and_commuting_time_-_statistics [Accessed 1st July 2025].
3. Schäfer C, Mayr B, Fernandez La Puente de Battre MD, Reich B, Schmied C, Loidl M, et al. Health effects of active commuting to work: The available evidence before GISMO. Scandinavian journal of medicine & science in sports. 2020;30 Suppl 1(S1): 8–14.
4. Baran C, Belgacem S, Paillet M, de Abreu RM, de Araujo FX, Meroni R, et al. Active commuting as a factor of cardiovascular disease prevention: A systematic review with meta-analysis. Journal of functional morphology and kinesiology. 2024;9(3): 125.
5. Martin A, Goryakin Y, Suhrcke M. Does active commuting improve psychological wellbeing? Longitudinal evidence from eighteen waves of the British Household Panel Survey. Preventive medicine. 2014;69: 296–303.