Desk-exercise!Stretch, squator standduring a callElbowPressTalk to 3peopleoutside ofyourdepartmentSpend 30minutesalone inquiteBe activefor 15+minutesTry a newfruit orvegetable15minutes ofcardio(2 days)5 wallpushupsUnclutteran area inyourhomeJournalaboutyourstressorsOrganizeyourworkstationStart a gratitudejournal and add 3things each daythat you aregrateful for.(1 week)Stand upevery 30minutesfor a dayPractice adeepbreathingtechnique for3 minutesStretch!Switchone cupof coffeefor waterTake awalk onyourbreakGo to bed30 minutesearly(1 day)Give acoworkera virtualhigh fiveGet10,000steps(3 days)15 minutesweighttraining(2 days)FingerstretchesTry a newsmoothierecipeAsk 10people howtheir day isgoingBalance on 1foot whileyou brushyour teethDo wristcirclesduring 3meetingsShare ahealthyrecipe witha friendEat 2servingsof fruitChoose ahealthysnackoptionWrite down 3goals youwillaccomplishin MayFinish ameeting 10minutes beforethe scheduledendTurn offthe TVfor todayEat lunchaway fromyour deskGo meatlessand/or dairy-free for adayPracticeDeepBreathing!Stretchtwice aday(1 week)Post a healthdinner recipeon slackPerform arandomact ofkindnessGet 8hours ofsleep(1 day)10 seatedlegextensionsShoulderrollsSing onesong outloudTake time foryourfavouritehobby todayStart yourday with an8oz glass ofwaterDo armreaches atyour meetingbefore lunchdo 10shouldershrugsDo neckstretches atyour firstmeeting afterlunchReadsomethingfun for 20minutesDo aworkout ofyour choicefor 15 minsSend apositivenoteMarchinplace125 sit-ups/crunches(throughoutweek)no sugarfoods forone fulldayMake acoworkerlaughNotechnologyfor 1 hour(1 day)Desk-exercise!Stretch, squator standduring a callElbowPressTalk to 3peopleoutside ofyourdepartmentSpend 30minutesalone inquiteBe activefor 15+minutesTry a newfruit orvegetable15minutes ofcardio(2 days)5 wallpushupsUnclutteran area inyourhomeJournalaboutyourstressorsOrganizeyourworkstationStart a gratitudejournal and add 3things each daythat you aregrateful for.(1 week)Stand upevery 30minutesfor a dayPractice adeepbreathingtechnique for3 minutesStretch!Switchone cupof coffeefor waterTake awalk onyourbreakGo to bed30 minutesearly(1 day)Give acoworkera virtualhigh fiveGet10,000steps(3 days)15 minutesweighttraining(2 days)FingerstretchesTry a newsmoothierecipeAsk 10people howtheir day isgoingBalance on 1foot whileyou brushyour teethDo wristcirclesduring 3meetingsShare ahealthyrecipe witha friendEat 2servingsof fruitChoose ahealthysnackoptionWrite down 3goals youwillaccomplishin MayFinish ameeting 10minutes beforethe scheduledendTurn offthe TVfor todayEat lunchaway fromyour deskGo meatlessand/or dairy-free for adayPracticeDeepBreathing!Stretchtwice aday(1 week)Post a healthdinner recipeon slackPerform arandomact ofkindnessGet 8hours ofsleep(1 day)10 seatedlegextensionsShoulderrollsSing onesong outloudTake time foryourfavouritehobby todayStart yourday with an8oz glass ofwaterDo armreaches atyour meetingbefore lunchdo 10shouldershrugsDo neckstretches atyour firstmeeting afterlunchReadsomethingfun for 20minutesDo aworkout ofyour choicefor 15 minsSend apositivenoteMarchinplace125 sit-ups/crunches(throughoutweek)no sugarfoods forone fulldayMake acoworkerlaughNotechnologyfor 1 hour(1 day)

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