Do neckstretches atyour firstmeeting afterlunchDo wristcirclesduring 3meetingsGet10,000steps(3 days)Take awalk onyourbreakNotechnologyfor 1 hour(1 day)Spend 30minutesalone inquitePracticeDeepBreathing!Ask 10people howtheir day isgoingTalk to 3peopleoutside ofyourdepartmentno sugarfoods forone fulldayStart a gratitudejournal and add 3things each daythat you aregrateful for.(1 week)FingerstretchesFinish ameeting 10minutes beforethe scheduledendSend apositivenoteReadsomethingfun for 20minutesPractice adeepbreathingtechnique for3 minutes15 minutesweighttraining(2 days)Balance on 1foot whileyou brushyour teethShoulderrollsPost a healthdinner recipeon slackShare ahealthyrecipe witha friendGet 8hours ofsleep(1 day)MarchinplaceMake acoworkerlaughJournalaboutyourstressorsOrganizeyourworkstationDo armreaches atyour meetingbefore lunchUnclutteran area inyourhomeElbowPressPerform arandomact ofkindnessWrite down 3goals youwillaccomplishin MaySing onesong outloud15minutes ofcardio(2 days)Be activefor 15+minutesGo to bed30 minutesearly(1 day)Switchone cupof coffeefor water5 wallpushupsChoose ahealthysnackoptionTry a newfruit orvegetableStart yourday with an8oz glass ofwaterDo aworkout ofyour choicefor 15 minsStretch!10 seatedlegextensionsTurn offthe TVfor todayGo meatlessand/or dairy-free for adayTry a newsmoothierecipeGive acoworkera virtualhigh five125 sit-ups/crunches(throughoutweek)Desk-exercise!Stretch, squator standduring a callEat lunchaway fromyour deskdo 10shouldershrugsTake time foryourfavouritehobby todayStretchtwice aday(1 week)Stand upevery 30minutesfor a dayEat 2servingsof fruitDo neckstretches atyour firstmeeting afterlunchDo wristcirclesduring 3meetingsGet10,000steps(3 days)Take awalk onyourbreakNotechnologyfor 1 hour(1 day)Spend 30minutesalone inquitePracticeDeepBreathing!Ask 10people howtheir day isgoingTalk to 3peopleoutside ofyourdepartmentno sugarfoods forone fulldayStart a gratitudejournal and add 3things each daythat you aregrateful for.(1 week)FingerstretchesFinish ameeting 10minutes beforethe scheduledendSend apositivenoteReadsomethingfun for 20minutesPractice adeepbreathingtechnique for3 minutes15 minutesweighttraining(2 days)Balance on 1foot whileyou brushyour teethShoulderrollsPost a healthdinner recipeon slackShare ahealthyrecipe witha friendGet 8hours ofsleep(1 day)MarchinplaceMake acoworkerlaughJournalaboutyourstressorsOrganizeyourworkstationDo armreaches atyour meetingbefore lunchUnclutteran area inyourhomeElbowPressPerform arandomact ofkindnessWrite down 3goals youwillaccomplishin MaySing onesong outloud15minutes ofcardio(2 days)Be activefor 15+minutesGo to bed30 minutesearly(1 day)Switchone cupof coffeefor water5 wallpushupsChoose ahealthysnackoptionTry a newfruit orvegetableStart yourday with an8oz glass ofwaterDo aworkout ofyour choicefor 15 minsStretch!10 seatedlegextensionsTurn offthe TVfor todayGo meatlessand/or dairy-free for adayTry a newsmoothierecipeGive acoworkera virtualhigh five125 sit-ups/crunches(throughoutweek)Desk-exercise!Stretch, squator standduring a callEat lunchaway fromyour deskdo 10shouldershrugsTake time foryourfavouritehobby todayStretchtwice aday(1 week)Stand upevery 30minutesfor a dayEat 2servingsof fruit

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