Balance onright leg for15 seconds(use chair forsupport)Side bend10secondseach sideArmCircles 10times eachdirection5seatedsit ups10 calfraisesHip Circles5 timeseachdirectionHamstringstretch 10secondseach legknee taps1-2-3-4-5on eachsideSeatedCat-CowstretchTandemstancebalance 15secondseach sideToe tapsfor 20seconds10shouldershrugsBalance onleft leg for 15seconds(use chair forsupport)neck tilts10secondseach sideround ofapplauseShoulderpress 10repetitionsTorsostretch 10secondseach sidegive yourneighbora high fivejumpingjacks 10secondsSteptouch for10secondsShoulderstretch 10secondseach sideHeel tapsfor 20seconds5 chairstandsMarchfor 20secondsBalance onright leg for15 seconds(use chair forsupport)Side bend10secondseach sideArmCircles 10times eachdirection5seatedsit ups10 calfraisesHip Circles5 timeseachdirectionHamstringstretch 10secondseach legknee taps1-2-3-4-5on eachsideSeatedCat-CowstretchTandemstancebalance 15secondseach sideToe tapsfor 20seconds10shouldershrugsBalance onleft leg for 15seconds(use chair forsupport)neck tilts10secondseach sideround ofapplauseShoulderpress 10repetitionsTorsostretch 10secondseach sidegive yourneighbora high fivejumpingjacks 10secondsSteptouch for10secondsShoulderstretch 10secondseach sideHeel tapsfor 20seconds5 chairstandsMarchfor 20seconds

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