Breath in for 4counts, hold for4 counts, andbreath out for 4counts –repeat 4timesRead a funnyjoke andshare it with afriend; be sureto laugh todayParticipate ina physicalactivityoutsideThink of 5people forwhom youare gratefuland whyFind a localfood source–like a farmersmarket –toshop atExercisedoingsomethingFUN!Have anelectronics-free nightat homeMake eachplate of foodyou eat today50% or morevegetablesDuring a breaktime at work, dojumping jacks,sit-ups, orpush-upsKeep a foodjournal this week.Track what you eatand when you eatit –look for trendsLook at theingredient list ofa packagedfood, and learnabout each ofthe ingredientsReminisce with afriend about a funadventure in yourpast and tell themto have a greatdayTake 10minutestoday to bequiet andrelaxGo for awalk atlunch timeBalance on 1foot whileyou brushyour teethMake a grocerylist beforeshopping andstick to it; find agrocery list appSpend 30minutesdeclutteringyour desk or aspace at hometodayDrink 64oz of waterevery daythis weekGet at least7 hours ofsleep everynight thisweekDo enoughphysicalactivity tosweat todayFind a freefitnesstracking appto use onyour phoneEat only freshfoods today –avoid all boxed,packaged orprocessed foodsTry a newphysicalactivityEat 6 fruits &vegetablestoday –one ofeach color ofthe rainbowSit and eatslowly with noelectronicdistractions. Begrateful for yourfoodBreath in for 4counts, hold for4 counts, andbreath out for 4counts –repeat 4timesRead a funnyjoke andshare it with afriend; be sureto laugh todayParticipate ina physicalactivityoutsideThink of 5people forwhom youare gratefuland whyFind a localfood source–like a farmersmarket –toshop atExercisedoingsomethingFUN!Have anelectronics-free nightat homeMake eachplate of foodyou eat today50% or morevegetablesDuring a breaktime at work, dojumping jacks,sit-ups, orpush-upsKeep a foodjournal this week.Track what you eatand when you eatit –look for trendsLook at theingredient list ofa packagedfood, and learnabout each ofthe ingredientsReminisce with afriend about a funadventure in yourpast and tell themto have a greatdayTake 10minutestoday to bequiet andrelaxGo for awalk atlunch timeBalance on 1foot whileyou brushyour teethMake a grocerylist beforeshopping andstick to it; find agrocery list appSpend 30minutesdeclutteringyour desk or aspace at hometodayDrink 64oz of waterevery daythis weekGet at least7 hours ofsleep everynight thisweekDo enoughphysicalactivity tosweat todayFind a freefitnesstracking appto use onyour phoneEat only freshfoods today –avoid all boxed,packaged orprocessed foodsTry a newphysicalactivityEat 6 fruits &vegetablestoday –one ofeach color ofthe rainbowSit and eatslowly with noelectronicdistractions. Begrateful for yourfood

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