1. Workplace Wellness BINGO*
* Adapted from El Dorado County Office of Education’s Workplace Wellness Bingo, 2018

2. Have fun trying new wellness challenges!!!
BINGO Guidelines
Participants will receive a new BINGO card each week of the challenge.
A week includes weekends. Each week will be Sunday-Saturday.
Put an “X” through each activity you complete during the week.
Just like traditional BINGO, you are trying to achieve 5 in a row horizontally, vertically, or diagonally.
Receive an extra entry for a special prize with each black out.
or send your completed BINGO card to your district’s wellbeing champion by Wednesday of the following week at ______________.
Your name will be placed in a drawing for each BINGO on your card.
Submit your BINGO card even if you don’t complete a whole BINGO. You will still be entered into the drawing for participating in the challenge.
Weekly prizes will be awarded as well as a grand prize at the end of the challenge.
The grand prize will be an ____________ or a _____________.*
*Prizes have included an Instant Pot or a Ninja Blender.
Have fun trying new wellness challenges!!!

3. B I N G O W E K 1 W E K 1 FREE SPACE
Instead of ing or calling someone, go talk to them in person
Make a new healthy recipe
Use a pedometer/fitness tracker and track your steps for the week. (Goal is 10,000 steps/day)
Get some fresh air if you’re starting to feel stressed
Don’t add extra salt or sugar to any food/drink today
Exercise for 30 minutes
Eat the rainbow of fruits and vegetables
Get 7-8 hours of sleep
No sugary food for one (1) day
Drink eight glasses of eight ounces of water
Stretch for 5 minutes
Enjoy your dinner without any distractions. (Mindful Eating)
FREE SPACE
Pack a healthy lunch
Eat your lunch outside and enjoy the sunshine
Floss your teeth each day this week
No fast food this week
Eat a healthy breakfast
Practice proper posture
Park in a spot furthest away from your destination
Smile at every person you see
Compliment someone
Have a soda free week
Avoid inflammatory food today: Dairy (excluding cultured), Processed Meats, Gluten, Additives, Trans-fats, Preservatives, Refined Sugars
Walk one (1) mile in a day
(about 2,200 steps) W E K 1 W E K 1

4. B I N G O W E K 2 W E K 2 FREE SPACE
Use a pedometer/fitness tracker and track your steps for the week. (Goal is 10,000 steps/day)
Get someone from your department to participate in the BINGO challenge
No TV for 24 hours
Get some fresh air if you’re starting to feel stressed
Eat a whole grain version of bread or pasta
RELAX – do something you enjoy for 30 minutes
No fast food this week
Bring both a fruit and vegetable to work in 1 day
No second helpings
Drink a glass of water first thing each morning
Meditate for 5 minutes
Try a new fruit or vegetable
FREE SPACE
Prepare a meatless meal for dinner
Bring a healthy snack to share at work
Take a picture of someone participating in the BINGO challenge and it to your wellbeing champion
Take a 30-minute walk
Eat the rainbow of fruits and vegetables
(blue/purple, green, yellow/orange, red, white/brown)
Visit a park this week
Try a new physical activity
Invite a co-worker to join you on a walk during your break
Log your thoughts in a journal
Find a website with healthy recipe ideas
Write down two (2) goals you want to achieve and look at them each day
Replace coffee or soda with water or herbal tea W E K 2 W E K 2

5. B I N G O W E K 3 W E K 3 FREE SPACE Enjoy the sunrise and sunset
Join a gym
Go for a walk at lunchtime
Get some fresh air if you’re starting to feel stressed
Don’t add extra salt or sugar to any food/drink today
Exercise for 30 minutes
Make your lunch instead of going out
Get 7-8 hours of sleep
No sugary food for one (1) day
Eat a piece of fruit for your dessert
Do an extra 30 minutes of strength training
Eat a purple fruit or vegetable
FREE SPACE
Pack a healthy lunch
Bring a healthy snack to share at work
Spend time outside each day this week
Soda free for 5 days
Sing a song along with the radio on your way to work
Breathe in for 4 counts, hold for 4 counts, and breathe out for 4 counts – repeat 4 times
Park in a spot furthest away from your destination
Visit a Farmer’s Market
Keep the TV and computer off two nights this week
Eat one fresh fruit with each meal
Do sit-ups or pushups during all of the commercial breaks of your favorite TV show
Walk one (1) mile in a day
(about 2,200 steps) W E K 3 W E K 3

6. B I N G O W W E E K K 4 4 FREE SPACE
Instead of ing or calling someone, go talk to them in person
Think of five things for which you are grateful
Go for a walk at lunchtime
Take a walk outside and just focus on the nature around you
Eat breakfast every day this week
Exercise for 30 minutes a day for 5 days
Work in your yard or garden OR take a walk at a park
Walk somewhere that you normally drive
Use herbs instead of salt to season food for one day
Eat 5 servings of veggies and/or fruit at least 4 days this week
Stretch for 5 minutes
Try a new fruit or vegetable
FREE SPACE
Eat a dark green vegetable
Take a picture of someone participating in the BINGO challenge and it to your wellbeing champion
Enjoy a healthy meal with a friend
No fast food this week
Read a book or meditate instead of watching TV
Choose dark chocolate over milk chocolate
Have a salad and at least one other vegetable at dinner
Participate in Wellness BINGO all 4 weeks
Stretch in the evening
Have a soda free week
Learn more about CVT and Wellness Programs
Jump rope, do jumping jacks, or jog in place for 3 minutes W E K 4 W E K 4