Workplace Wellness BINGO Adapted from El Dorado County

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

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. • Email 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!!!

B I N GO W E E K Instead of emailing 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) Exercise for 30 minutes Eat the rainbow of fruits and vegetables Get 7 -8 hours of sleep Stretch for 5 minutes Enjoy your dinner without any distractions. (Mindful Eating) 1 Floss your teeth each day this week Smile at every person you see No fast food this week Compliment someone Get some fresh air if you’re starting to feel stressed Don’t add extra salt or sugar to any food/drink today No sugary food for one (1) day Drink eight glasses of eight ounces of water Pack a healthy lunch Eat your lunch outside and enjoy the sunshine FREE SPACE W E E K 1 Eat a healthy breakfast Practice proper posture Park in a spot furthest away from your destination 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)

B I N G O W E E K 2 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 Prepare a meatless meal for dinner Bring a healthy snack to share at work FREE SPACE Take a picture of someone participating in the BINGO challenge and email it to your wellbeing champion Invite a co-worker to join you on a walk during your break W E E K 2 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 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

B I N GO W E E K 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 Pack a healthy lunch Bring a healthy snack to share at work FREE SPACE 3 Spend time outside each day this week Soda free for 5 days Visit a Farmer’s Market Keep the TV and computer off two nights this week W E E K 3 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 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)

B I N GO W E E K Instead of emailing 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 Eat a dark green vegetable Take a picture of someone participating in the BINGO challenge and email it to your wellbeing champion Stretch for 5 minutes Try a new fruit or vegetable 4 FREE SPACE 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 E K 4