neck tilts10secondseach sideShoulderpress 10repetitions5 chairstandsTandemstancebalance 15secondseach sideHeel tapsfor 20secondsknee taps1-2-3-4-5on eachsideToe tapsfor 20secondsBalance onleft leg for 15seconds(use chair forsupport)round ofapplauseBalance onright leg for15 seconds(use chair forsupport)Steptouch for10secondsMarchfor 20secondsgive yourneighbora high five10shouldershrugs5seatedsit ups10 calfraisesHip Circles5 timeseachdirectionSide bend10secondseach sideHamstringstretch 10secondseach legjumpingjacks 10secondsTorsostretch 10secondseach sideSeatedCat-CowstretchShoulderstretch 10secondseach sideArmCircles 10times eachdirectionneck tilts10secondseach sideShoulderpress 10repetitions5 chairstandsTandemstancebalance 15secondseach sideHeel tapsfor 20secondsknee taps1-2-3-4-5on eachsideToe tapsfor 20secondsBalance onleft leg for 15seconds(use chair forsupport)round ofapplauseBalance onright leg for15 seconds(use chair forsupport)Steptouch for10secondsMarchfor 20secondsgive yourneighbora high five10shouldershrugs5seatedsit ups10 calfraisesHip Circles5 timeseachdirectionSide bend10secondseach sideHamstringstretch 10secondseach legjumpingjacks 10secondsTorsostretch 10secondseach sideSeatedCat-CowstretchShoulderstretch 10secondseach sideArmCircles 10times eachdirection

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