Balance on 1foot whileyou brushyour teethEat lunchaway fromyour desk10 seatedlegextensionsTry a newsmoothierecipeTurn offthe TVfor todaySend apositivenoteStretch!Desk-exercise!Stretch, squator standduring a call15 minutesweighttraining(2 days)Readsomethingfun for 20minutesMake acoworkerlaughSing onesong outloud5 wallpushupsBe activefor 15+minutesStart yourday with an8oz glass ofwaterno sugarfoods forone fulldayStart a gratitudejournal and add 3things each daythat you aregrateful for.(1 week)PracticeDeepBreathing!Stretchtwice aday(1 week)Try a newfruit orvegetableDo wristcirclesduring 3meetingsTalk to 3peopleoutside ofyourdepartmentGo meatlessand/or dairy-free for adayEat 2servingsof fruitTake awalk onyourbreakNotechnologyfor 1 hour(1 day)Do neckstretches atyour firstmeeting afterlunchSpend 30minutesalone inquiteGet10,000steps(3 days)MarchinplaceDo aworkout ofyour choicefor 15 minsChoose ahealthysnackoptionOrganizeyourworkstationAsk 10people howtheir day isgoingPost a healthdinner recipeon slackStand upevery 30minutesfor a dayDo armreaches atyour meetingbefore lunchShare ahealthyrecipe witha friend125 sit-ups/crunches(throughoutweek)Write down 3goals youwillaccomplishin MaySwitchone cupof coffeefor waterFingerstretchesShoulderrollsUnclutteran area inyourhomeGet 8hours ofsleep(1 day)JournalaboutyourstressorsGo to bed30 minutesearly(1 day)Perform arandomact ofkindness15minutes ofcardio(2 days)Take time foryourfavouritehobby todayElbowPressPractice adeepbreathingtechnique for3 minutesGive acoworkera virtualhigh fivedo 10shouldershrugsFinish ameeting 10minutes beforethe scheduledendBalance on 1foot whileyou brushyour teethEat lunchaway fromyour desk10 seatedlegextensionsTry a newsmoothierecipeTurn offthe TVfor todaySend apositivenoteStretch!Desk-exercise!Stretch, squator standduring a call15 minutesweighttraining(2 days)Readsomethingfun for 20minutesMake acoworkerlaughSing onesong outloud5 wallpushupsBe activefor 15+minutesStart yourday with an8oz glass ofwaterno sugarfoods forone fulldayStart a gratitudejournal and add 3things each daythat you aregrateful for.(1 week)PracticeDeepBreathing!Stretchtwice aday(1 week)Try a newfruit orvegetableDo wristcirclesduring 3meetingsTalk to 3peopleoutside ofyourdepartmentGo meatlessand/or dairy-free for adayEat 2servingsof fruitTake awalk onyourbreakNotechnologyfor 1 hour(1 day)Do neckstretches atyour firstmeeting afterlunchSpend 30minutesalone inquiteGet10,000steps(3 days)MarchinplaceDo aworkout ofyour choicefor 15 minsChoose ahealthysnackoptionOrganizeyourworkstationAsk 10people howtheir day isgoingPost a healthdinner recipeon slackStand upevery 30minutesfor a dayDo armreaches atyour meetingbefore lunchShare ahealthyrecipe witha friend125 sit-ups/crunches(throughoutweek)Write down 3goals youwillaccomplishin MaySwitchone cupof coffeefor waterFingerstretchesShoulderrollsUnclutteran area inyourhomeGet 8hours ofsleep(1 day)JournalaboutyourstressorsGo to bed30 minutesearly(1 day)Perform arandomact ofkindness15minutes ofcardio(2 days)Take time foryourfavouritehobby todayElbowPressPractice adeepbreathingtechnique for3 minutesGive acoworkera virtualhigh fivedo 10shouldershrugsFinish ameeting 10minutes beforethe scheduledend

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