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