Breath in for 4counts, hold for4 counts, andbreath out for 4counts –repeat 4timesReminisce with afriend about a funadventure in yourpast and tell themto have a greatdayHave anelectronics-free nightat homeSpend 30minutesdeclutteringyour desk or aspace at hometodayTake 10minutestoday to bequiet andrelaxKeep a foodjournal this week.Track what you eatand when you eatit –look for trendsMake a grocerylist beforeshopping andstick to it; find agrocery list appDuring a breaktime at work, dojumping jacks,sit-ups, orpush-upsParticipate ina physicalactivityoutsideRead a funnyjoke andshare it with afriend; be sureto laugh todayBalance on 1foot whileyou brushyour teethExercisedoingsomethingFUN!Try a newphysicalactivityFind a freefitnesstracking appto use onyour phoneSit and eatslowly with noelectronicdistractions. Begrateful for yourfoodEat only freshfoods today –avoid all boxed,packaged orprocessed foodsEat 6 fruits &vegetablestoday –one ofeach color ofthe rainbowFind a localfood source–like a farmersmarket –toshop atMake eachplate of foodyou eat today50% or morevegetablesDrink 64oz of waterevery daythis weekLook at theingredient list ofa packagedfood, and learnabout each ofthe ingredientsGo for awalk atlunch timeGet at least7 hours ofsleep everynight thisweekDo enoughphysicalactivity tosweat todayThink of 5people forwhom youare gratefuland whyBreath in for 4counts, hold for4 counts, andbreath out for 4counts –repeat 4timesReminisce with afriend about a funadventure in yourpast and tell themto have a greatdayHave anelectronics-free nightat homeSpend 30minutesdeclutteringyour desk or aspace at hometodayTake 10minutestoday to bequiet andrelaxKeep a foodjournal this week.Track what you eatand when you eatit –look for trendsMake a grocerylist beforeshopping andstick to it; find agrocery list appDuring a breaktime at work, dojumping jacks,sit-ups, orpush-upsParticipate ina physicalactivityoutsideRead a funnyjoke andshare it with afriend; be sureto laugh todayBalance on 1foot whileyou brushyour teethExercisedoingsomethingFUN!Try a newphysicalactivityFind a freefitnesstracking appto use onyour phoneSit and eatslowly with noelectronicdistractions. Begrateful for yourfoodEat only freshfoods today –avoid all boxed,packaged orprocessed foodsEat 6 fruits &vegetablestoday –one ofeach color ofthe rainbowFind a localfood source–like a farmersmarket –toshop atMake eachplate of foodyou eat today50% or morevegetablesDrink 64oz of waterevery daythis weekLook at theingredient list ofa packagedfood, and learnabout each ofthe ingredientsGo for awalk atlunch timeGet at least7 hours ofsleep everynight thisweekDo enoughphysicalactivity tosweat todayThink of 5people forwhom youare gratefuland why

Penumbra Health & Fitness Bingo - 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. Breath in for 4 counts, hold for 4 counts, and breath out for 4 counts –repeat 4 times
  2. Reminisce with a friend about a fun adventure in your past and tell them to have a great day
  3. Have an electronics-free night at home
  4. Spend 30 minutes decluttering your desk or a space at home today
  5. Take 10 minutes today to be quiet and relax
  6. Keep a food journal this week. Track what you eat and when you eat it –look for trends
  7. Make a grocery list before shopping and stick to it; find a grocery list app
  8. During a break time at work, do jumping jacks, sit-ups, or push-ups
  9. Participate in a physical activity outside
  10. Read a funny joke and share it with a friend; be sure to laugh today
  11. Balance on 1 foot while you brush your teeth
  12. Exercise doing something FUN!
  13. Try a new physical activity
  14. Find a free fitness tracking app to use on your phone
  15. Sit and eat slowly with no electronic distractions. Be grateful for your food
  16. Eat only fresh foods today –avoid all boxed, packaged or processed foods
  17. Eat 6 fruits & vegetables today –one of each color of the rainbow
  18. Find a local food source–like a farmers market –to shop at
  19. Make each plate of food you eat today 50% or more vegetables
  20. Drink 64 oz of water every day this week
  21. Look at the ingredient list of a packaged food, and learn about each of the ingredients
  22. Go for a walk at lunch time
  23. Get at least 7 hours of sleep every night this week
  24. Do enough physical activity to sweat today
  25. Think of 5 people for whom you are grateful and why