Get a head start on your health goals with NCHPAD’s Healthy Holidays bingo card! You can find the downloadable sheet with many different health goals to try and achieve over the holiday season. These goals include activities in many healthy areas like mindfulness, physical activity, nutrition and self care! You can access the card in the downloads section on this page.

Some reminders:

1. These are suggestions, not requirements. Don’t push yourself beyond your limits.
2. Rest is productive. During the busy holiday season, prioritize your well-being and recharge.
3. Don’t feel like you have to accomplish everything. These are meant to be beneficial and fun. Try activities that bring you joy!
4. Celebrate the small wins.
5. Enjoy the holiday season!

If you have any issues accessing the PDF, the goals are shown below if you want to create your own card.

1. Do as many standing or seated jumping jacks as you can in 1 minute each hour.
2. Do as many standing or seated punches or kicks as you can in 1 minute each hour.
3. Get on and off the ground—or complete transfers—as many times as you can in five minutes.
4. Treat television commercial breaks as an “Exercise Snack”. *
5. Drink 6-8, 8-oz cups of water for three days this week
6. Eat one cup of vegetables every day this week.
7. Find a healthier version of your favorite holiday dessert.
8. Have something green with your holiday meal.*
9. Take a mindful pause today with three deep breaths and check in with yourself.*
10. Bring full, mindful attention to one activity in your day.
11. Send a text or call to check in on a friend or family member.
12. Write down or type three things you’re grateful for.
13. Do five minutes of gentle stretching or range-of-motion exercises.
14. Sit outside or by a window for 10 minutes of fresh air or sunshine.
15. Declutter an area in your home.
16. Organize your medications or check for refills.
17. Add some fruit to a meal.
18. Go screen/tech-free for 30 minutes.
19. Moisturize your skin after a bath or shower.
20. Try a new healthy smoothie.
21. Set aside 30 minutes for a hobby you enjoy.
22. Water any plants you may have.
23. Prep a healthy meal.
24. Get outside for a 5-10 minute walk or push.*

Additional information for certain items:

4: March/Jog/Run in place (Seated or Standing) during the commercials.

8: Salad, Brussels sprouts, green beans, or broccoli are great options

9: Ask yourself, “How am I doing? What am I thinking? What am I feeling? What do I need?”

24: Consider doing this after finishing a meal. Short duration of low-intensity exercise following a meal can help keep blood sugar levels more stable.