Have acaffeine-free dayStand upandstretchevery hourLimit screentime to 30minutesbefore bed Do 10push-upsJournalfor 5minutesMeditatefor tenminutesTake a 5-minutemindfulnessbreakHave ahealthysnack (e.g.,fruits or nuts)Write downthree thingsyou'regrateful forDrink 2l/67ozof water orunsweetenedteaGet 8hoursof sleepDeclutterone spacein yourhomeCook anutritiousmealDo 10squatsEat aprotein-richbreakfastTake awalkoutside for20 minutesAvoidsugarydrinkstodayWalk7,000stepstodayStretchfor 10minutesDo 10minutes ofcardio (jumprope, jog,etc.)Do15minutesof yogaTake thestairsinstead ofthe elevatorCall a friendor familymember fora quick chatTry a newvegetablein yourmealsPerform 10minutes ofdeepbreathingexercisesHave acaffeine-free dayStand upandstretchevery hourLimit screentime to 30minutesbefore bed Do 10push-upsJournalfor 5minutesMeditatefor tenminutesTake a 5-minutemindfulnessbreakHave ahealthysnack (e.g.,fruits or nuts)Write downthree thingsyou'regrateful forDrink 2l/67ozof water orunsweetenedteaGet 8hoursof sleepDeclutterone spacein yourhomeCook anutritiousmealDo 10squatsEat aprotein-richbreakfastTake awalkoutside for20 minutesAvoidsugarydrinkstodayWalk7,000stepstodayStretchfor 10minutesDo 10minutes ofcardio (jumprope, jog,etc.)Do15minutesof yogaTake thestairsinstead ofthe elevatorCall a friendor familymember fora quick chatTry a newvegetablein yourmealsPerform 10minutes ofdeepbreathingexercises

Spring 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. Have a caffeine-free day
  2. Stand up and stretch every hour
  3. Limit screen time to 30 minutes before bed
  4. Do 10 push-ups
  5. Journal for 5 minutes
  6. Meditate for ten minutes
  7. Take a 5-minute mindfulness break
  8. Have a healthy snack (e.g., fruits or nuts)
  9. Write down three things you're grateful for
  10. Drink 2l/67oz of water or unsweetened tea
  11. Get 8 hours of sleep
  12. Declutter one space in your home
  13. Cook a nutritious meal
  14. Do 10 squats
  15. Eat a protein-rich breakfast
  16. Take a walk outside for 20 minutes
  17. Avoid sugary drinks today
  18. Walk 7,000 steps today
  19. Stretch for 10 minutes
  20. Do 10 minutes of cardio (jump rope, jog, etc.)
  21. Do15 minutes of yoga
  22. Take the stairs instead of the elevator
  23. Call a friend or family member for a quick chat
  24. Try a new vegetable in your meals
  25. Perform 10 minutes of deep breathing exercises