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

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. 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 G O W E K 1 W E K 1 FREE SPACE 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) 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

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 email 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

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

B I N G O W W E E K K 4 4 FREE SPACE 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 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 email 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