Make a grocerylist beforeshopping andstick to it; find agrocery list appHave anelectronics-free nightat homeParticipate ina physicalactivityoutsideGet at least7 hours ofsleep everynight thisweekDrink 64oz of waterevery daythis weekEat 6 fruits &vegetablestoday –one ofeach color ofthe rainbowLook at theingredient list ofa packagedfood, and learnabout each ofthe ingredientsSpend 30minutesdeclutteringyour desk or aspace at hometodayMake eachplate of foodyou eat today50% or morevegetablesTry a newphysicalactivityTake 10minutestoday to bequiet andrelaxEat only freshfoods today –avoid all boxed,packaged orprocessed foodsExercisedoingsomethingFUN!Read a funnyjoke andshare it with afriend; be sureto laugh todayFind a freefitnesstracking appto use onyour phoneGo for awalk atlunch timeBalance on 1foot whileyou brushyour teethDuring a breaktime at work, dojumping jacks,sit-ups, orpush-upsKeep a foodjournal this week.Track what you eatand when you eatit –look for trendsThink of 5people forwhom youare gratefuland whyDo enoughphysicalactivity tosweat todayReminisce with afriend about a funadventure in yourpast and tell themto have a greatdayBreath in for 4counts, hold for4 counts, andbreath out for 4counts –repeat 4timesFind a localfood source–like a farmersmarket –toshop atSit and eatslowly with noelectronicdistractions. Begrateful for yourfoodMake a grocerylist beforeshopping andstick to it; find agrocery list appHave anelectronics-free nightat homeParticipate ina physicalactivityoutsideGet at least7 hours ofsleep everynight thisweekDrink 64oz of waterevery daythis weekEat 6 fruits &vegetablestoday –one ofeach color ofthe rainbowLook at theingredient list ofa packagedfood, and learnabout each ofthe ingredientsSpend 30minutesdeclutteringyour desk or aspace at hometodayMake eachplate of foodyou eat today50% or morevegetablesTry a newphysicalactivityTake 10minutestoday to bequiet andrelaxEat only freshfoods today –avoid all boxed,packaged orprocessed foodsExercisedoingsomethingFUN!Read a funnyjoke andshare it with afriend; be sureto laugh todayFind a freefitnesstracking appto use onyour phoneGo for awalk atlunch timeBalance on 1foot whileyou brushyour teethDuring a breaktime at work, dojumping jacks,sit-ups, orpush-upsKeep a foodjournal this week.Track what you eatand when you eatit –look for trendsThink of 5people forwhom youare gratefuland whyDo enoughphysicalactivity tosweat todayReminisce with afriend about a funadventure in yourpast and tell themto have a greatdayBreath in for 4counts, hold for4 counts, andbreath out for 4counts –repeat 4timesFind a localfood source–like a farmersmarket –toshop atSit 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. Make a grocery list before shopping and stick to it; find a grocery list app
  2. Have an electronics-free night at home
  3. Participate in a physical activity outside
  4. Get at least 7 hours of sleep every night this week
  5. Drink 64 oz of water every day this week
  6. Eat 6 fruits & vegetables today –one of each color of the rainbow
  7. Look at the ingredient list of a packaged food, and learn about each of the ingredients
  8. Spend 30 minutes decluttering your desk or a space at home today
  9. Make each plate of food you eat today 50% or more vegetables
  10. Try a new physical activity
  11. Take 10 minutes today to be quiet and relax
  12. Eat only fresh foods today –avoid all boxed, packaged or processed foods
  13. Exercise doing something FUN!
  14. Read a funny joke and share it with a friend; be sure to laugh today
  15. Find a free fitness tracking app to use on your phone
  16. Go for a walk at lunch time
  17. Balance on 1 foot while you brush your teeth
  18. During a break time at work, do jumping jacks, sit-ups, or push-ups
  19. Keep a food journal this week. Track what you eat and when you eat it –look for trends
  20. Think of 5 people for whom you are grateful and why
  21. Do enough physical activity to sweat today
  22. Reminisce with a friend about a fun adventure in your past and tell them to have a great day
  23. Breath in for 4 counts, hold for 4 counts, and breath out for 4 counts –repeat 4 times
  24. Find a local food source–like a farmers market –to shop at
  25. Sit and eat slowly with no electronic distractions. Be grateful for your food