Incorporate fivedifferentcoloredvegetables intoyour meals inone daySet up awalkingmeeting insteadof sitting in theoffice orclassroom.Eat acompletelyplant-basedmeal fordinnerComplete a 30-minute high-intensityinterval training(HIIT) workoutParticipate ina volunteeractivity to giveback to yourcommunityJournalfor 15minutes. Do 50 push-ups throughoutthe day (canbe broken upinto sets)Go a fullday withoutaddedsugarHold a plankposition for atotal of 5minutes in aday (can besplit into sets)Avoid allsocial mediafor an entireweekendPractice deepbreathing for10 minuteseach day fora weekRead an article orbook chapter onnutrition, mentalhealth, or fitness,and share whatyou learned with acolleagueOrganize or leada short wellnessactivity forcolleagues (e.g.,a 10-minutestretch break)Try a newhealthycookingtechnique orrecipeWrite areflective letterto yourselfabout yourwellness goalsand progressCompliment orexpressappreciation to atleast 5 differentcolleagues in onedayTake a fulldigital detox forone evening(no phone,computer, orTV)Listen to awellness podcastfor at least 30minutes and writedown one thingyou learnedLearn a newbreathingtechnique forstressmanagementand practice it Reach out to acolleague youhaven't talked tomuch and askthem out forcoffee or lunchPractice yogaor stretchingfor 30consecutiveminutesAttend an in-person orvirtual groupfitness classyou've nevertried beforeWalk orrun 10,000steps in adayPracticemeditation for20 minuteswithoutinterruptionPrepare allthree meals athome for oneday, with notakeout or pre-packaged itemsGo to bed 1hour earlierthan usual forthreeconsecutivedaysComplete aguidedmindfulnesspractice for30 minutesSpend 1 hour innature—take ahike, walkthrough a park,or simply sitoutdoorsDrink onlywater or herbaltea (no coffeeor other drinks)for an entiredayIncorporate fivedifferentcoloredvegetables intoyour meals inone daySet up awalkingmeeting insteadof sitting in theoffice orclassroom.Eat acompletelyplant-basedmeal fordinnerComplete a 30-minute high-intensityinterval training(HIIT) workoutParticipate ina volunteeractivity to giveback to yourcommunityJournalfor 15minutes. Do 50 push-ups throughoutthe day (canbe broken upinto sets)Go a fullday withoutaddedsugarHold a plankposition for atotal of 5minutes in aday (can besplit into sets)Avoid allsocial mediafor an entireweekendPractice deepbreathing for10 minuteseach day fora weekRead an article orbook chapter onnutrition, mentalhealth, or fitness,and share whatyou learned with acolleagueOrganize or leada short wellnessactivity forcolleagues (e.g.,a 10-minutestretch break)Try a newhealthycookingtechnique orrecipeWrite areflective letterto yourselfabout yourwellness goalsand progressCompliment orexpressappreciation to atleast 5 differentcolleagues in onedayTake a fulldigital detox forone evening(no phone,computer, orTV)Listen to awellness podcastfor at least 30minutes and writedown one thingyou learnedLearn a newbreathingtechnique forstressmanagementand practice it Reach out to acolleague youhaven't talked tomuch and askthem out forcoffee or lunchPractice yogaor stretchingfor 30consecutiveminutesAttend an in-person orvirtual groupfitness classyou've nevertried beforeWalk orrun 10,000steps in adayPracticemeditation for20 minuteswithoutinterruptionPrepare allthree meals athome for oneday, with notakeout or pre-packaged itemsGo to bed 1hour earlierthan usual forthreeconsecutivedaysComplete aguidedmindfulnesspractice for30 minutesSpend 1 hour innature—take ahike, walkthrough a park,or simply sitoutdoorsDrink onlywater or herbaltea (no coffeeor other drinks)for an entireday

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.


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