7 January Challenges You Should Try
7 Inspiring January Challenges to Kickstart Your Health in 2025
The new year is the perfect time to set fresh goals, and what better way to start 2025 than by taking on a health challenge? January can often feel like a quiet month, but it’s also the ideal time to reset your habits and give your health a boost. Instead of vague resolutions like "exercise more" or "eat healthier," why not try a specific challenge to keep you motivated and on track?
Here are 7 exciting and manageable health challenges to kickstart your 2025 with energy, positivity, and wellbeing.
1. Veganuary: Embrace a Plant-Based Diet
If you’ve ever thought about trying a vegan diet, why not give it a go this January? Veganuary encourages people to try a fully plant-based diet for the month, cutting out all animal products including meat, dairy, eggs, and honey.
Not only is it great for your health—helping to reduce cholesterol and improve heart health—but it’s also a chance to explore delicious and nutritious alternatives. You might be surprised by how tasty vegan food can be!
Top tip: Don’t be afraid to experiment with new recipes. There are plenty of cookbooks, blogs, and support groups that can help you along the way.
If you need help with a meal plan then take a look at our Veganuary Meal Plan Ideas Here.
2. Dry January: Reset Your Relationship with Alcohol
For many, January is the perfect time to take a break from alcohol. Dry January is a popular challenge where participants abstain from drinking for the entire month. It's a great way to assess your drinking habits and give your body a much-needed break after the festive season.
The benefits are numerous: improved liver health, better sleep, and more energy throughout the day. Plus, many pubs and shops now offer a wide selection of alcohol-free beers, wines, and spirits, so you don’t have to miss out on socialising with friends.
Top tip: Try exploring non-alcoholic alternatives or get creative with mocktails to stay involved in social gatherings while still sticking to your goal.
3. Sugar-Free January: Cut Out Added Sugar
Sugar-Free January is all about avoiding added sugars for the month. That means not just skipping the spoonful of sugar in your tea, but also steering clear of sugary drinks and processed foods that contain hidden sugars.
By cutting out sugar, you’ll likely find you feel better, have more energy, and even lose a few pounds. Plus, it can be a great opportunity to rediscover the joy of cooking with whole, unprocessed foods.
Top tip: Start by reading labels and swapping out sugary snacks with healthier alternatives like fresh fruit or homemade energy bars.
4. RED January: Run Every Day
For those looking to boost their fitness, RED January (Running Every Day) is a challenge that encourages you to run every day for the entire month. This challenge is a great way to increase your fitness levels, burn calories, and improve your mental wellbeing.
While running every day might sound intimidating, you can start slow and build up your distance. It’s about creating a habit and gradually pushing yourself a little more each day.
Top tip: If you’re new to running, follow a beginner’s plan and increase your distance gradually. You can also join a local running group to stay motivated.
5. Move for Mind: 31 Minutes of Activity for Mental Wellbeing
Move for Mind challenges you to commit to 31 minutes of physical activity each day for the month of January. Whether it’s walking, swimming, dancing, or yoga, this campaign supports mental health charity Mind while improving your physical health.
You can choose any activity you enjoy, and it’s a great way to raise awareness for mental health as you take care of your own wellbeing. The online community offers plenty of motivation and inspiration to keep you going throughout the month.
Top tip: Get creative with your daily activity! Try a mix of different exercises to keep things exciting and fun.
6. Plastic-Free January: Reduce Your Environmental Impact
For those looking to make a positive environmental impact, Plastic-Free January encourages you to cut out single-use plastics for the entire month. It's a small but powerful step towards reducing plastic waste and raising awareness about the impact of plastic on the planet.
Start by swapping disposable items like bottles, bags, and straws with reusable alternatives. You might be surprised at how many small changes you can make in your daily routine.
Top tip: Take it one step at a time—start with easy swaps and build from there. Carry a reusable bottle, use shopping bags, and choose products with minimal packaging.
7. Just Water: Hydrate for a Healthier You
It’s easy to forget to drink enough water, especially in winter when you might not feel as thirsty. Just Water is a challenge that encourages you to drink more water throughout the month while supporting the charity Water Aid.
Proper hydration has a huge impact on your mood, energy levels, and even weight loss. Plus, it’s one of the easiest ways to improve your overall health without making any drastic changes to your routine.
Top tip: Keep a reusable water bottle with you at all times to remind yourself to stay hydrated. Set hourly reminders on your phone to help you reach your daily water intake goals.
Conclusion
January is the perfect time to reset and prioritise your health, and these 7 challenges provide a fun and manageable way to get started. Whether you’re looking to eat better, move more, or make a positive impact on the environment, there’s something for everyone.
Remember, the key to success is consistency and setting achievable goals. Pick the challenge (or challenges!) that resonate with you, and don’t be afraid to ask for support from friends or online communities. Here’s to a healthier, happier 2025!
