(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.
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Spend 30 minutes on a favorite hobby, or use the time to explore your interests if you don’t have a hobby.
DO A FITNESS RELATED CLASS, VIDEO OR APP
Go to bed 20 minutes earlier than usual
Avoid bread and pasta for 1 day
Read 3 nutrition labels from the foods you will eat during the day
Pack your lunch
Give up caffeine for 5 days in a row
Get 10,000 steps in a day, 5 times
EAT SOMETHING RED
Drink Water at every meal for 1 week
Take the stairs
Compliment someone sincerely at least once per day, every day.
Donate 3 or more boxes to a shelter or thrift store
Use the stairs instead of the elevator.
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.
Visit your local farmers market
Implement 'Meatless Mondays' for the whole month
Jump rope 30x, 2 days/week
Practice thankfulness. Find at least 3 thing you can be truly thankful for today.
MAKE A HEALTHY MEAL PLAN FOR THE WEEK
No regular or diet pop all day, at least 5 times per week.
PUSH YOURSELF OUT OF YOUR EXERCISE COMFORT ZONE
Put fresh flowers in your home.
Do 10 Jumping Jacks
Drink 64 oz water a day, 5 times
Turn off TV and read a book or magazine
Moderate aerobic activity 30 minutes x 5 days in a week.
Keep a gratitude journal
Perform simple exercises/stretches during the commercials of your favorite TV shows
Avoid added sugar for 1 day, 3 times
Track all food and activity using an app or paper journal.
Bundle up & walk your dog
Drink 16 oz. of water 2 days/week
Make a daily list of things "to do".
Have your blood pressure checked
No eating out for a week and try a new recipe during that time
Get outside for a 20 minute walk every day
Track your caloric intake for 3 days
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.
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).
Relax to music
Workout with a partner for 120 minutes a week
Brisk walk around your neighborhood
Eat fruit with breakfast, 4 times
Stretch for 10 minutes while watching TV, 5 times
Do 10 Push-ups off the wall
Limited sugar for 1 day
Participate in 30 minutes of physical activity, 5 times
Try cooking a new healthy recipe
Read a book for 1 hour.
Substitute beans for meat in 1 meal
Have a family game night
DO A CORE WORKOUT
Take a short walk on your break
Learn something new
Pack a healthy lunch for work or eat a healthy lunch at home 4 times per week.
EAT BREAKFAST
Listen to a FitLife Podcast at Anthem's Time Well Spent website
Brush & Floss your teeth every day
Practice mindful eating for 1 meal: take small bites, pay attention to your hunger level throughout; stop eating when you feel satisfied.
Get your nails done or do them yourself at home.
Write down 3 personal goals for the upcoming week
Smile at every person you see today
Say no to a sugary snack
Skip eating any sweets for at least 2 days per week.
Exercise your mind with a game or puzzle
Give up soda for 5 days in a row
Do a Jumble, Hocus Focus, or Crossword Puzzle 1-2x/week
Practice 10-15 minutes of meditation a day 4 times a week (*Insight Timer is a free app for meditation)
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
Try a new healthy recipe
Do morning stretches.
Keep a gratitude journal for a week, listing at least 5 things you're grateful for each day
PLAN A WEEKEND GETAWAY
Touch your toes ten times every day
Read for pleasure at least 30 minutes a day, every day.
Drink 8 glasses of 8 ounces of water each day.
Practice breathing deeply each day
GET INSPIRED WITH A SPORT/ADVENTURE RELATED MOVIE OR BOOK
Try at least 4 new guided YouTube workouts in a week
One day of whole food eating. No processed foods.
HOLD A STRETCH FOR 10 SECONDS
Eat a piece of fruit or vegetable with every meal/snack for 7 days in a row.
Get 7-8 hours sleep, 5 times
Watch a wellness webinar at livehealthyosu.com
Do a good deed for a coworker
Candle-lit bubble bath
Each day, note in writing, something that you are grateful for having or for experiencing.
Take 10,000+ steps in 1 day
Early 30'- Wake up 30 minutes early and occupy that time with a productive activity of your choice
