(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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Stand up and slowly bend at the
ROLL
waist, allowing your arms and
head to hang loosely from your
body. Hold for 15 seconds. Then
slowly, vertebrae-by-vertebrae,
roll back up, ending with your
shoulders, neck and head. At
the top, gently tilt your
Roll back from your desk, sit up BREATHE
straight, fold your hands in your
lap, close your eyes and take a
deep breath—inhaling through the
nose and exhaling through a
slightly-open mouth. Feel your
lungs filling up with clean, crisp,
positive ener
Find the nearest staircase
and go up and down them
for 5 minutes. Want more
of a challenge? Try running
up the stairs or taking them
two at a time. If you're
feeling particularly feisty,
go for 10 minutes.
Instead of emailing,
CHAT
calling, or messaging
someone, get up and walk
over to their desk the next
time you have a question.
Maybe even take the long
way 'round!
Next time you're waiting for SQUAT
the copier to finish or for a
meeting to start, blast out a
set of 15 squats. Not
recommended for days
when you're wearing a
pencil skirt.
Stand up, lock your fingers
REACH
and push your palms way
up toward the ceiling for
10-15 seconds. Then grab
your elbows and gently
lean to the left for 10
seconds, repeat with the
right side.
Stand up from your desk and
SHRUG
shrug those shoulders. With
your arms down at your
sides, pull your shoulders up
so they are almost touching
your ears. Hold for 10
seconds then release and
shake out your hands and
arms. Repeat five times.
Stand up, lock your fingers
REACH
and push your palms way
up toward the ceiling for
10-15 seconds. Then grab
your elbows and gently
lean to the left for 10
seconds, repeat with the
right side.
Check your watch, get up
WALK
and go walk for 10 minutes.
It can be around the block
or around the office, just
get up out of that chair!
While you're out, fill up
your water bottle.
Hydration is awesome!
Tighten that core! Stand
ENGAGE
up, tighten those
abdominal muscles of
yours and hold it for one
minute. Release for 30
seconds, then repeat for a
total of 10 minutes. Don't
forget to keep breathing!
Find the nearest staircase
and go up and down them
for 5 minutes. Want more
of a challenge? Try running
up the stairs or taking them
two at a time. If you're
feeling particularly feisty,
go for 10 minutes.
Stand up from your chair, put
MARCH
on your favorite song and
spend five minutes marching
in place at a comfortable
pace. Then march with high
knees for another minute.
Return to the comfortable
pace for four minutes for a
total of 10 minutes.
Instead of emailing, CHAT
calling, or messaging
someone, get up and walk
over to their desk the next
time you have a question.
Maybe even take the long
way 'round!
Sitting isn't all bad. Well, at SIT
least the kind you do without a
chair. Find an empty wall, lean
against it, scoot down and do
an invisible chair sit just like in
elementary school gym class.
Make sure you keep your thighs
parallel with the floo
While standing, in a large motion CROSS
swing your arms wide and bring
them together to cross across your
body (like you are giving yourself a
hug). Squeeze tightly, holding for
10 seconds. Release. Repeat with
the opposite arm on top. Repeat
two m
Check your watch, get up
WALK
and go walk for 10 minutes.
It can be around the block
or around the office, just
get up out of that chair!
While you're out, fill up
your water bottle.
Hydration is awesome!
Instead of emailing,
CHAT
calling, or messaging
someone, get up and walk
over to their desk the next
time you have a question.
Maybe even take the long
way 'round!
Check your watch, get up
WALK
and go walk for 10 minutes.
It can be around the block
or around the office, just
get up out of that chair!
While you're out, fill up
your water bottle.
Hydration is awesome!
Check your watch, get up
and go walk for 10 minutes.
It can be around the block
or around the office, just
get up out of that chair!
While you're out, fill up
your water bottle.
Hydration is awesome!
Find the nearest staircase
STEP
and go up and down them
for 5 minutes. Want more
of a challenge? Try running
up the stairs or taking them
two at a time. If you're
feeling particularly feisty,
go for 10 minutes.
Stand up from your desk (and find
BOX
an empty conference room if you're
embarrass-able) and shadow box.
Close your eyes and picture that
horrible boss or annoying
co-worker. I won't tell. Box
continuously for 30 seconds, rest
for 30 seconds and t
Find the nearest staircase STEP
and go up and down them
for 5 minutes. Want more
of a challenge? Try running
up the stairs or taking them
two at a time. If you're
feeling particularly feisty,
go for 10 minutes.
Instead of emailing,
CHAT
calling, or messaging
someone, get up and walk
over to their desk the next
time you have a question.
Maybe even take the long
way 'round!
Roll back from your desk, sit up BREATHE
straight, fold your hands in your
lap, close your eyes and take a
deep breath—inhaling through the
nose and exhaling through a
slightly-open mouth. Feel your
lungs filling up with clean, crisp,
positive ener
