(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
Take Ten: Get up from your desk and walk around at least five times during your workday.
Work Out: Do a workout video, ride your bike, go for a run, take a hike — whatever gets you moving! Just make sure your activity lasts at least 20 minutes.
De-stress: Take at least five minutes to de-stress — you can stretch, meditate or relax in whatever way you’d like.
No Desk Lunch: Get away from the office for your lunch break. This can include going to your company’s lounge, having a picnic outside or heading out to lunch with friends.
Free!
Learn: Whether it’s a blog, book, video or documentary, learn about health or fitness and share what you learned with a coworker.
Find a Friend: Team up with a friend to hit the gym, attend an exercise class, meal prep or do some other health-promoting activity.
Meal Prep: Prep your meals for the week so it’s easier to make healthy choices. (Just prep what makes sense for you — no need to prep every single meal.)
Prep Snacks: Bring healthy snacks and keep them at your desk this week. You might try keeping a fruit bowl on your desk, bringing in cut-up veggies or packing protein bars.
H2O: Drink 10 cups of water in one day. (One cup = eight ounces.)
No Soda: Go at least one day without having a soda.
Plank or Pushups: Plank for at least 30 seconds or do at least 20 pushups. Modified planks and pushups also count!
Skip Alcohol: Skip the glass of wine for the day. Maybe replace it with a mocktail or even a cup of relaxing tea.
Pick Plants: Choose at least three servings of fruits or veggies today.
Desk Exercises: Sitting down all day can take a toll on your health. Get moving by doing tricep dips on your desk or trying seated hamstring stretches or chair squats.
Try Something New: Trying new things helps us add variety to our diets and be healthier. Try a new recipe this week! Ordering something new and healthy also works.
10K Steps: Get 10,000 steps one day this week. You can track steps using your FitBit, phone or any other fitness tracker. Or you can take an hour-long walk instead.
Skip Sweets: Go the whole day without dessert, or cut out sugar for the day.
Stretches: Spending time hunched over a desk isn’t ideal for your posture or flexibility. Counteract this by stretching for at least 5 minutes.
Walk: Go for a walk that lasts at least 15 minutes.
Sleep: Get eight hours of sleep to be fully rested. Can’t get eight hours in one go? Try to supplement with naps.
