5seatedsit upsHip Circles5 timeseachdirectionMarchfor 20secondsjumpingjacks 10secondsneck tilts10secondseach sideToe tapsfor 20secondsround ofapplauseShoulderstretch 10secondseach sideHeel tapsfor 20seconds10shouldershrugsArmCircles 10times eachdirectionTandemstancebalance 15secondseach side10 calfraisesBalance onright leg for15 seconds(use chair forsupport)knee taps1-2-3-4-5on eachsideTorsostretch 10secondseach sideHamstringstretch 10secondseach legSide bend10secondseach side5 chairstandsSteptouch for10secondsBalance onleft leg for 15seconds(use chair forsupport)SeatedCat-CowstretchShoulderpress 10repetitionsgive yourneighbora high five5seatedsit upsHip Circles5 timeseachdirectionMarchfor 20secondsjumpingjacks 10secondsneck tilts10secondseach sideToe tapsfor 20secondsround ofapplauseShoulderstretch 10secondseach sideHeel tapsfor 20seconds10shouldershrugsArmCircles 10times eachdirectionTandemstancebalance 15secondseach side10 calfraisesBalance onright leg for15 seconds(use chair forsupport)knee taps1-2-3-4-5on eachsideTorsostretch 10secondseach sideHamstringstretch 10secondseach legSide bend10secondseach side5 chairstandsSteptouch for10secondsBalance onleft leg for 15seconds(use chair forsupport)SeatedCat-CowstretchShoulderpress 10repetitionsgive yourneighbora high five

Exercise Bingo - Call List

(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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  1. 5 seated sit ups
  2. Hip Circles 5 times each direction
  3. March for 20 seconds
  4. jumping jacks 10 seconds
  5. neck tilts 10 seconds each side
  6. Toe taps for 20 seconds
  7. round of applause
  8. Shoulder stretch 10 seconds each side
  9. Heel taps for 20 seconds
  10. 10 shoulder shrugs
  11. Arm Circles 10 times each direction
  12. Tandem stance balance 15 seconds each side
  13. 10 calf raises
  14. Balance on right leg for 15 seconds (use chair for support)
  15. knee taps 1-2-3-4-5 on each side
  16. Torso stretch 10 seconds each side
  17. Hamstring stretch 10 seconds each leg
  18. Side bend 10 seconds each side
  19. 5 chair stands
  20. Step touch for 10 seconds
  21. Balance on left leg for 15 seconds (use chair for support)
  22. Seated Cat-Cow stretch
  23. Shoulder press 10 repetitions
  24. give your neighbor a high five