ElbowPressStand upevery 30minutesfor a dayno sugarfoods forone fulldayReadsomethingfun for 20minutesStart yourday with an8oz glass ofwaterJournalaboutyourstressors5 wallpushupsDo armreaches atyour meetingbefore lunchMarchinplaceFingerstretchesTry a newsmoothierecipeStretchtwice aday(1 week)Take time foryourfavouritehobby todayPracticeDeepBreathing!Make acoworkerlaugh10 seatedlegextensionsTry a newfruit orvegetableGet10,000steps(3 days)Take awalk onyourbreakDo aworkout ofyour choicefor 15 minsPerform arandomact ofkindnessOrganizeyourworkstationDo neckstretches atyour firstmeeting afterlunchGo to bed30 minutesearly(1 day)Be activefor 15+minutesSing onesong outloudSpend 30minutesalone inquiteEat lunchaway fromyour deskTalk to 3peopleoutside ofyourdepartmentChoose ahealthysnackoptionStretch!Post a healthdinner recipeon slackUnclutteran area inyourhome15 minutesweighttraining(2 days)Go meatlessand/or dairy-free for adayPractice adeepbreathingtechnique for3 minutes15minutes ofcardio(2 days)Do wristcirclesduring 3meetingsdo 10shouldershrugsEat 2servingsof fruitDesk-exercise!Stretch, squator standduring a callGive acoworkera virtualhigh fiveNotechnologyfor 1 hour(1 day)ShoulderrollsGet 8hours ofsleep(1 day)Balance on 1foot whileyou brushyour teethSwitchone cupof coffeefor waterSend apositivenoteStart a gratitudejournal and add 3things each daythat you aregrateful for.(1 week)Ask 10people howtheir day isgoingShare ahealthyrecipe witha friend125 sit-ups/crunches(throughoutweek)Write down 3goals youwillaccomplishin MayFinish ameeting 10minutes beforethe scheduledendTurn offthe TVfor todayElbowPressStand upevery 30minutesfor a dayno sugarfoods forone fulldayReadsomethingfun for 20minutesStart yourday with an8oz glass ofwaterJournalaboutyourstressors5 wallpushupsDo armreaches atyour meetingbefore lunchMarchinplaceFingerstretchesTry a newsmoothierecipeStretchtwice aday(1 week)Take time foryourfavouritehobby todayPracticeDeepBreathing!Make acoworkerlaugh10 seatedlegextensionsTry a newfruit orvegetableGet10,000steps(3 days)Take awalk onyourbreakDo aworkout ofyour choicefor 15 minsPerform arandomact ofkindnessOrganizeyourworkstationDo neckstretches atyour firstmeeting afterlunchGo to bed30 minutesearly(1 day)Be activefor 15+minutesSing onesong outloudSpend 30minutesalone inquiteEat lunchaway fromyour deskTalk to 3peopleoutside ofyourdepartmentChoose ahealthysnackoptionStretch!Post a healthdinner recipeon slackUnclutteran area inyourhome15 minutesweighttraining(2 days)Go meatlessand/or dairy-free for adayPractice adeepbreathingtechnique for3 minutes15minutes ofcardio(2 days)Do wristcirclesduring 3meetingsdo 10shouldershrugsEat 2servingsof fruitDesk-exercise!Stretch, squator standduring a callGive acoworkera virtualhigh fiveNotechnologyfor 1 hour(1 day)ShoulderrollsGet 8hours ofsleep(1 day)Balance on 1foot whileyou brushyour teethSwitchone cupof coffeefor waterSend apositivenoteStart a gratitudejournal and add 3things each daythat you aregrateful for.(1 week)Ask 10people howtheir day isgoingShare ahealthyrecipe witha friend125 sit-ups/crunches(throughoutweek)Write down 3goals youwillaccomplishin MayFinish ameeting 10minutes beforethe scheduledendTurn offthe TVfor today

Wellness Bingo - Week 11&12 Whole Health Challenge - Call List

(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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  1. Elbow Press
  2. Stand up every 30 minutes for a day
  3. no sugar foods for one full day
  4. Read something fun for 20 minutes
  5. Start your day with an 8oz glass of water
  6. Journal about your stressors
  7. 5 wall push ups
  8. Do arm reaches at your meeting before lunch
  9. March in place
  10. Finger stretches
  11. Try a new smoothie recipe
  12. Stretch twice a day (1 week)
  13. Take time for your favourite hobby today
  14. Practice Deep Breathing!
  15. Make a coworker laugh
  16. 10 seated leg extensions
  17. Try a new fruit or vegetable
  18. Get 10,000 steps (3 days)
  19. Take a walk on your break
  20. Do a workout of your choice for 15 mins
  21. Perform a random act of kindness
  22. Organize your workstation
  23. Do neck stretches at your first meeting after lunch
  24. Go to bed 30 minutes early (1 day)
  25. Be active for 15+ minutes
  26. Sing one song out loud
  27. Spend 30 minutes alone in quite
  28. Eat lunch away from your desk
  29. Talk to 3 people outside of your department
  30. Choose a healthy snack option
  31. Stretch!
  32. Post a health dinner recipe on slack
  33. Unclutter an area in your home
  34. 15 minutes weight training (2 days)
  35. Go meatless and/or dairy-free for a day
  36. Practice a deep breathing technique for 3 minutes
  37. 15 minutes of cardio (2 days)
  38. Do wrist circles during 3 meetings
  39. do 10 shoulder shrugs
  40. Eat 2 servings of fruit
  41. Desk-exercise! Stretch, squat or stand during a call
  42. Give a coworker a virtual high five
  43. No technology for 1 hour (1 day)
  44. Shoulder rolls
  45. Get 8 hours of sleep (1 day)
  46. Balance on 1 foot while you brush your teeth
  47. Switch one cup of coffee for water
  48. Send a positive note
  49. Start a gratitude journal and add 3 things each day that you are grateful for. (1 week)
  50. Ask 10 people how their day is going
  51. Share a healthy recipe with a friend
  52. 125 sit-ups/crunches (throughout week)
  53. Write down 3 goals you will accomplish in May
  54. Finish a meeting 10 minutes before the scheduled end
  55. Turn off the TV for today