(Print) Use this randomly generated list as your call list when playing the game. There is no need to say the BINGO column name. Place some kind of mark (like an X, a checkmark, a dot, tally mark, etc) on each cell as you announce it, to keep track. You can also cut out each item, place them in a bag and pull words from the bag.
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20
21
22
23
24
25
26
27
28
29
30
31
32
33
34
35
36
37
38
39
40
41
42
43
44
45
46
47
48
49
50
51
52
53
54
55
56
57
58
59
60
61
62
63
64
65
66
67
68
69
70
71
72
73
74
75
76
77
78
79
80
81
82
83
84
85
86
87
88
89
90
91
92
93
Pack your lunch
Put fresh flowers in your home.
Moderate aerobic activity 30 minutes x 5 days in a week.
Bundle up & walk your dog
Attend the FREE Valley Health & Wellness Expo Sat., 3/30/19, Covelli Center (You are welcome to attend on personal, non-work time) *applicable to second 4-weeks only
Eat fruit with breakfast, 4 times
HOLD A STRETCH FOR 10 SECONDS
PUSH YOURSELF OUT OF YOUR EXERCISE COMFORT ZONE
Eat a piece of fruit or vegetable with every meal/snack for 7 days in a row.
Have your blood pressure checked
Track your caloric intake for 3 days
Smile at every person you see today
Go to bed 20 minutes earlier than usual
Skip eating any sweets for at least 2 days per week.
Keep a gratitude journal for a week, listing at least 5 things you're grateful for each day
GET INSPIRED WITH A SPORT/ADVENTURE RELATED MOVIE OR BOOK
No regular or diet pop all day, at least 5 times per week.
Read a book for 1 hour.
One day of whole food eating. No processed foods.
Substitute beans for meat in 1 meal
Give up soda for 5 days in a row
DO A FITNESS RELATED CLASS, VIDEO OR APP
MAKE A HEALTHY MEAL PLAN FOR THE WEEK
Drink Water at every meal for 1 week
Stretch for 10 minutes while watching TV, 5 times
Avoid added sugar for 1 day, 3 times
Do a good deed for a coworker
Keep a gratitude journal
Perform simple exercises/stretches during the commercials of your favorite TV shows
Try cooking a new healthy recipe
Use the stairs instead of the elevator.
Write down 3 personal goals for the upcoming week
Spend 30 minutes on a favorite hobby, or use the time to explore your interests if you don’t have a hobby.
Compliment someone sincerely at least once per day, every day.
Listen to a FitLife Podcast at Anthem's Time Well Spent website
EAT SOMETHING RED
Implement 'Meatless Mondays' for the whole month
Do morning stretches.
Try at least 4 new guided YouTube workouts in a week
Have a routine dental appointment during the challenge or have an appointment “on the books” for a future date, if 6 months hasn’t past since your last checkup.
Practice mindful eating for 1 meal: take small bites, pay attention to your hunger level throughout; stop eating when you feel satisfied.
Exercise your mind with a game or puzzle
Make a daily list of things "to do".
Early 30'- Wake up 30 minutes early and occupy that time with a productive activity of your choice
Participate in 30 minutes of physical activity, 5 times
Take 10,000+ steps in 1 day
Read 3 nutrition labels from the foods you will eat during the day
Pack a healthy lunch for work or eat a healthy lunch at home 4 times per week.
Donate 3 or more boxes to a shelter or thrift store
Drink 64 oz water a day, 5 times
Do 10 Push-ups off the wall
Turn off TV and read a book or magazine
Practice breathing deeply each day
No processed foods for a week
Try a new healthy recipe
Brisk walk around your neighborhood
Give up caffeine for 5 days in a row
Say no to a sugary snack
Practice 10-15 minutes of meditation a day 4 times a week (*Insight Timer is a free app for meditation)
Practice thankfulness. Find at least 3 thing you can be truly thankful for today.
Jump rope 30x, 2 days/week
Do 10 Jumping Jacks
Limited sugar for 1 day
Workout with a partner for 120 minutes a week
Take the stairs
Learn something new
No eating out for a week and try a new recipe during that time
PLAN A WEEKEND GETAWAY
Track all food and activity using an app or paper journal.
Do a Jumble, Hocus Focus, or Crossword Puzzle 1-2x/week
COMPLETE 5 PUSH-UPS
Relax to music
Each day, note in writing, something that you are grateful for having or for experiencing.
Drink 8 glasses of 8 ounces of water each day.
Get your nails done or do them yourself at home.
Get 7-8 hours sleep, 5 times
Get a flu shot (if you haven't already)
Stand and move for a minimum of 5 minutes each hour, for 12 times in a day.
Drink 16 oz. of water 2 days/week
DO A CORE WORKOUT
Sign up for a 1 mile fun walk/run or 5 k. (The event can be after challenge, but you must be officially signed up during challenge).
Brush & Floss your teeth every day
Get outside for a 20 minute walk every day
Get 10,000 steps in a day, 5 times
Watch a wellness webinar at livehealthyosu.com
Read for pleasure at least 30 minutes a day, every day.
