Practice adeepbreathingtechnique for3 minutesSwitchone cupof coffeefor waterno sugarfoods forone fulldayDo aworkout ofyour choicefor 15 minsTry a newfruit orvegetableAsk 10people howtheir day isgoingWrite down 3goals youwillaccomplishin MayStart yourday with an8oz glass ofwaterGo meatlessand/or dairy-free for adayEat lunchaway fromyour deskPerform arandomact ofkindnessJournalaboutyourstressorsBalance on 1foot whileyou brushyour teeth15 minutesweighttraining(2 days)5 wallpushupsPracticeDeepBreathing!Readsomethingfun for 20minutesSend apositivenoteTake awalk onyourbreak15minutes ofcardio(2 days)Get 8hours ofsleep(1 day)Take time foryourfavouritehobby todaySing onesong outloudElbowPressGet10,000steps(3 days)10 seatedlegextensionsEat 2servingsof fruitFingerstretchesMarchinplaceDo neckstretches atyour firstmeeting afterlunchOrganizeyourworkstationNotechnologyfor 1 hour(1 day)Spend 30minutesalone inquitedo 10shouldershrugsTalk to 3peopleoutside ofyourdepartmentChoose ahealthysnackoptionMake acoworkerlaughPost a healthdinner recipeon slackBe activefor 15+minutes125 sit-ups/crunches(throughoutweek)Do wristcirclesduring 3meetingsTurn offthe TVfor todayDesk-exercise!Stretch, squator standduring a callStart a gratitudejournal and add 3things each daythat you aregrateful for.(1 week)Go to bed30 minutesearly(1 day)Share ahealthyrecipe witha friendDo armreaches atyour meetingbefore lunchFinish ameeting 10minutes beforethe scheduledendStand upevery 30minutesfor a dayGive acoworkera virtualhigh fiveTry a newsmoothierecipeStretchtwice aday(1 week)Stretch!Unclutteran area inyourhomeShoulderrollsPractice adeepbreathingtechnique for3 minutesSwitchone cupof coffeefor waterno sugarfoods forone fulldayDo aworkout ofyour choicefor 15 minsTry a newfruit orvegetableAsk 10people howtheir day isgoingWrite down 3goals youwillaccomplishin MayStart yourday with an8oz glass ofwaterGo meatlessand/or dairy-free for adayEat lunchaway fromyour deskPerform arandomact ofkindnessJournalaboutyourstressorsBalance on 1foot whileyou brushyour teeth15 minutesweighttraining(2 days)5 wallpushupsPracticeDeepBreathing!Readsomethingfun for 20minutesSend apositivenoteTake awalk onyourbreak15minutes ofcardio(2 days)Get 8hours ofsleep(1 day)Take time foryourfavouritehobby todaySing onesong outloudElbowPressGet10,000steps(3 days)10 seatedlegextensionsEat 2servingsof fruitFingerstretchesMarchinplaceDo neckstretches atyour firstmeeting afterlunchOrganizeyourworkstationNotechnologyfor 1 hour(1 day)Spend 30minutesalone inquitedo 10shouldershrugsTalk to 3peopleoutside ofyourdepartmentChoose ahealthysnackoptionMake acoworkerlaughPost a healthdinner recipeon slackBe activefor 15+minutes125 sit-ups/crunches(throughoutweek)Do wristcirclesduring 3meetingsTurn offthe TVfor todayDesk-exercise!Stretch, squator standduring a callStart a gratitudejournal and add 3things each daythat you aregrateful for.(1 week)Go to bed30 minutesearly(1 day)Share ahealthyrecipe witha friendDo armreaches atyour meetingbefore lunchFinish ameeting 10minutes beforethe scheduledendStand upevery 30minutesfor a dayGive acoworkera virtualhigh fiveTry a newsmoothierecipeStretchtwice aday(1 week)Stretch!Unclutteran area inyourhomeShoulderrolls

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