Stretch for10 minutesduring thedayWalk5,000steps in adayExplore anew placenearby (park,city, town,café or shop)Take a "noscreen"lunchbreakListen to awellnesspodcastSend agratitudemessage toa co-workerDo 20minutes ofexerciseDrink 8 ormoreglasses ofwater in adayTry a newstress-reliefactivityRead for15 minutestwice thisweekDo arandomact ofkindnessDo 10minutes ofdeepbreathingexercisesWrite down3 thingsyou aregrateful forTake a 15minutebreakoutdoorsDo 10push-upsor sit-upsHave avegetablewith 3 mealsthis weekMeditate for10 minutesduring thedayTake a 20minutepowernapParticipate in1 onlineYouTubeexercisevideoDance for 5minutes toyourfavouritesongAvoidprocessedsugar forone dayDeclutter anarea in yourhome orworkspaceUnplug for1 hour ormore fromtechnologyTry a newhealthyrecipeStretch for10 minutesduring thedayWalk5,000steps in adayExplore anew placenearby (park,city, town,café or shop)Take a "noscreen"lunchbreakListen to awellnesspodcastSend agratitudemessage toa co-workerDo 20minutes ofexerciseDrink 8 ormoreglasses ofwater in adayTry a newstress-reliefactivityRead for15 minutestwice thisweekDo arandomact ofkindnessDo 10minutes ofdeepbreathingexercisesWrite down3 thingsyou aregrateful forTake a 15minutebreakoutdoorsDo 10push-upsor sit-upsHave avegetablewith 3 mealsthis weekMeditate for10 minutesduring thedayTake a 20minutepowernapParticipate in1 onlineYouTubeexercisevideoDance for 5minutes toyourfavouritesongAvoidprocessedsugar forone dayDeclutter anarea in yourhome orworkspaceUnplug for1 hour ormore fromtechnologyTry a newhealthyrecipe

You Matter - Wellness Challenge - 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. Stretch for 10 minutes during the day
  2. Walk 5,000 steps in a day
  3. Explore a new place nearby (park, city, town, café or shop)
  4. Take a "no screen" lunch break
  5. Listen to a wellness podcast
  6. Send a gratitude message to a co-worker
  7. Do 20 minutes of exercise
  8. Drink 8 or more glasses of water in a day
  9. Try a new stress-relief activity
  10. Read for 15 minutes twice this week
  11. Do a random act of kindness
  12. Do 10 minutes of deep breathing exercises
  13. Write down 3 things you are grateful for
  14. Take a 15 minute break outdoors
  15. Do 10 push-ups or sit-ups
  16. Have a vegetable with 3 meals this week
  17. Meditate for 10 minutes during the day
  18. Take a 20 minute power nap
  19. Participate in 1 online YouTube exercise video
  20. Dance for 5 minutes to your favourite song
  21. Avoid processed sugar for one day
  22. Declutter an area in your home or workspace
  23. Unplug for 1 hour or more from technology
  24. Try a new healthy recipe