Side bend10secondseach sideMarchfor 20secondsBalance onleft leg for 15seconds(use chair forsupport)10 calfraisesTorsostretch 10secondseach sideShoulderpress 10repetitionsBalance onright leg for15 seconds(use chair forsupport)Hamstringstretch 10secondseach legSeatedCat-Cowstretchround ofapplauseSteptouch for10seconds10shouldershrugsknee taps1-2-3-4-5on eachsideToe tapsfor 20secondsShoulderstretch 10secondseach sidegive yourneighbora high fiveHeel tapsfor 20secondsHip Circles5 timeseachdirectionArmCircles 10times eachdirection5seatedsit upsTandemstancebalance 15secondseach sidejumpingjacks 10secondsneck tilts10secondseach side5 chairstandsSide bend10secondseach sideMarchfor 20secondsBalance onleft leg for 15seconds(use chair forsupport)10 calfraisesTorsostretch 10secondseach sideShoulderpress 10repetitionsBalance onright leg for15 seconds(use chair forsupport)Hamstringstretch 10secondseach legSeatedCat-Cowstretchround ofapplauseSteptouch for10seconds10shouldershrugsknee taps1-2-3-4-5on eachsideToe tapsfor 20secondsShoulderstretch 10secondseach sidegive yourneighbora high fiveHeel tapsfor 20secondsHip Circles5 timeseachdirectionArmCircles 10times eachdirection5seatedsit upsTandemstancebalance 15secondseach sidejumpingjacks 10secondsneck tilts10secondseach side5 chairstands

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