Hold a plankposition for atotal of 5minutes in aday (can besplit into sets)Set up awalkingmeeting insteadof sitting in theoffice orclassroom.Reach out to acolleague youhaven't talked tomuch and askthem out forcoffee or lunchGo a fullday withoutaddedsugarParticipate ina volunteeractivity to giveback to yourcommunityIncorporate fivedifferentcoloredvegetables intoyour meals inone dayLearn a newbreathingtechnique forstressmanagementand practice it Avoid allsocial mediafor an entireweekendListen to awellness podcastfor at least 30minutes and writedown one thingyou learnedGo to bed 1hour earlierthan usual forthreeconsecutivedaysPrepare allthree meals athome for oneday, with notakeout or pre-packaged itemsWalk orrun 10,000steps in adayEat acompletelyplant-basedmeal fordinnerJournalfor 15minutes. Practice yogaor stretchingfor 30consecutiveminutesRead an article orbook chapter onnutrition, mentalhealth, or fitness,and share whatyou learned with acolleaguePractice deepbreathing for10 minuteseach day fora weekOrganize or leada short wellnessactivity forcolleagues (e.g.,a 10-minutestretch break)Take a fulldigital detox forone evening(no phone,computer, orTV)Attend an in-person orvirtual groupfitness classyou've nevertried beforeDrink onlywater or herbaltea (no coffeeor other drinks)for an entiredayDo 50 push-ups throughoutthe day (canbe broken upinto sets)Write areflective letterto yourselfabout yourwellness goalsand progressSpend 1 hour innature—take ahike, walkthrough a park,or simply sitoutdoorsPracticemeditation for20 minuteswithoutinterruptionComplete a 30-minute high-intensityinterval training(HIIT) workoutTry a newhealthycookingtechnique orrecipeComplete aguidedmindfulnesspractice for30 minutesCompliment orexpressappreciation to atleast 5 differentcolleagues in onedayHold a plankposition for atotal of 5minutes in aday (can besplit into sets)Set up awalkingmeeting insteadof sitting in theoffice orclassroom.Reach out to acolleague youhaven't talked tomuch and askthem out forcoffee or lunchGo a fullday withoutaddedsugarParticipate ina volunteeractivity to giveback to yourcommunityIncorporate fivedifferentcoloredvegetables intoyour meals inone dayLearn a newbreathingtechnique forstressmanagementand practice it Avoid allsocial mediafor an entireweekendListen to awellness podcastfor at least 30minutes and writedown one thingyou learnedGo to bed 1hour earlierthan usual forthreeconsecutivedaysPrepare allthree meals athome for oneday, with notakeout or pre-packaged itemsWalk orrun 10,000steps in adayEat acompletelyplant-basedmeal fordinnerJournalfor 15minutes. Practice yogaor stretchingfor 30consecutiveminutesRead an article orbook chapter onnutrition, mentalhealth, or fitness,and share whatyou learned with acolleaguePractice deepbreathing for10 minuteseach day fora weekOrganize or leada short wellnessactivity forcolleagues (e.g.,a 10-minutestretch break)Take a fulldigital detox forone evening(no phone,computer, orTV)Attend an in-person orvirtual groupfitness classyou've nevertried beforeDrink onlywater or herbaltea (no coffeeor other drinks)for an entiredayDo 50 push-ups throughoutthe day (canbe broken upinto sets)Write areflective letterto yourselfabout yourwellness goalsand progressSpend 1 hour innature—take ahike, walkthrough a park,or simply sitoutdoorsPracticemeditation for20 minuteswithoutinterruptionComplete a 30-minute high-intensityinterval training(HIIT) workoutTry a newhealthycookingtechnique orrecipeComplete aguidedmindfulnesspractice for30 minutesCompliment orexpressappreciation to atleast 5 differentcolleagues in oneday

McDowell Fall into Wellness - 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.


1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20
21
22
23
24
25
26
27
28
29
  1. Hold a plank position for a total of 5 minutes in a day (can be split into sets)
  2. Set up a walking meeting instead of sitting in the office or classroom.
  3. Reach out to a colleague you haven't talked to much and ask them out for coffee or lunch
  4. Go a full day without added sugar
  5. Participate in a volunteer activity to give back to your community
  6. Incorporate five different colored vegetables into your meals in one day
  7. Learn a new breathing technique for stress management and practice it 
  8. Avoid all social media for an entire weekend
  9. Listen to a wellness podcast for at least 30 minutes and write down one thing you learned
  10. Go to bed 1 hour earlier than usual for three consecutive days
  11. Prepare all three meals at home for one day, with no takeout or pre-packaged items
  12. Walk or run 10,000 steps in a day
  13. Eat a completely plant-based meal for dinner
  14. Journal for 15 minutes. 
  15. Practice yoga or stretching for 30 consecutive minutes
  16. Read an article or book chapter on nutrition, mental health, or fitness, and share what you learned with a colleague
  17. Practice deep breathing for 10 minutes each day for a week
  18. Organize or lead a short wellness activity for colleagues (e.g., a 10-minute stretch break)
  19. Take a full digital detox for one evening (no phone, computer, or TV)
  20. Attend an in-person or virtual group fitness class you've never tried before
  21. Drink only water or herbal tea (no coffee or other drinks) for an entire day
  22. Do 50 push-ups throughout the day (can be broken up into sets)
  23. Write a reflective letter to yourself about your wellness goals and progress
  24. Spend 1 hour in nature—take a hike, walk through a park, or simply sit outdoors
  25. Practice meditation for 20 minutes without interruption
  26. Complete a 30-minute high-intensity interval training (HIIT) workout
  27. Try a new healthy cooking technique or recipe
  28. Complete a guided mindfulness practice for 30 minutes
  29. Compliment or express appreciation to at least 5 different colleagues in one day