(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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Try one new exercise or activity this week
Watch a Ted Talk on mental health (ted.com)
Take a short walk during any/all breaks this week
Avoid processed foods this week
Pack a healthy lunch for work or eat a healthy lunch at home 4 times this week.
Do 10 Jumping Jacks, 3x/day, for 3 days
Give up all sugary beverages for 5 days in a row
Go 'meatless' 2 days this week
Have a family game night
Smile at everyone you see, one day this week
Substitute beans for meat in 1 meal
Do 20 minutes of any strength training exercise, 2x this week
Track all of your purchases this week to see where money goes
Try cooking one, new healthy recipe this week
Read for pleasure at least 30 minutes/day, every day
Have a regular dental check-up, or have one scheduled (if 6 mos. haven’t passed since your last)
Write down 3 personal goals for the upcoming week
Park the farthest away you can this week
Do 30 minutes of physical activity, 5x this week
Compliment someone sincerely at least once a day, every day
Read the nutrition labels on your food this week
No screens for 1 hour before bedtime this week
Stretch for 5 minutes as soon as you get out of bed, 3x this week
Practice mindful eating at 3 meals this week: take small bites, notice your hunger, stop when you're satisfied
Put fresh flowers in your home
Find a budget tracking app to use on your phone or at home
Skip the sweets at least 2 days this week
Get 10,000 steps a day, 5x this week
Go to bed 20 minutes earlier than usual, 3x this week
Balance on one foot while brushing your teeth this week
Jump rope 30x, 2 days/week
Practice 10-15 min. of meditation a day, 4x this week (Try the free app Insight Timer)
Early 30! Get up 30 min. early 2x this week for a productive activity of your choice
Avoid bread and pasta for 1 day
Exercise your mind with a game or puzzle
Listen to a FitLife Podcast at Anthem's Time Well Spent website
Fill at least one box to donate to a shelter or thrift store
Watch one wellness webinar at livehealthyosu.com this week
Track your calories 3 days in a row this week
Stretch for 10 minutes while watching TV, 5x this week
Eat breakfast at least 5x this week
Make your grocery list before shopping and stick to it
Drink 64 oz. water a day, 5 times this week
Stand and move for 5 minutes each hour, 12 times in a day
Make a healthy meal plan for the week
Get 7-9 hours sleep, 5x this week
Give up caffeine for 5 days in a row
Try any 4 guided YouTube workouts this week
Sign up for a 1-mile fun walk/run or 5k (the event can be after the challenge, but register now!)
Practice breathing deeply each day this week
Get a regular physical during the challenge, or have an appt. scheduled this year.
Have your blood pressure checked
Do 10 Toe Touches every day this week
Brush & floss your teeth every day this week
Eat a piece of fruit or vegetable with every meal, 5 days in a row
Plan a weekend getaway (you don't have to go, just plan it!)
Get outside for a 20 minute walk every day this week
Take the stairs as often as possible this week
Try one new fruit or vegetable this week
Keep a gratitude journal this week: list at least 3 things you're grateful for ea. day
