Steptouch for10secondsMarchfor 20secondsArmCircles 10times eachdirectionHeel tapsfor 20seconds10 calfraisesShoulderpress 10repetitionsBalance onright leg for15 seconds(use chair forsupport)knee taps1-2-3-4-5on eachsideBalance onleft leg for 15seconds(use chair forsupport)give yourneighbora high fiveround ofapplause5 chairstandsToe tapsfor 20secondsHamstringstretch 10secondseach legSide bend10secondseach sideShoulderstretch 10secondseach sideSeatedCat-Cowstretch10shouldershrugsTorsostretch 10secondseach sideTandemstancebalance 15secondseach sidejumpingjacks 10seconds5seatedsit upsHip Circles5 timeseachdirectionneck tilts10secondseach sideSteptouch for10secondsMarchfor 20secondsArmCircles 10times eachdirectionHeel tapsfor 20seconds10 calfraisesShoulderpress 10repetitionsBalance onright leg for15 seconds(use chair forsupport)knee taps1-2-3-4-5on eachsideBalance onleft leg for 15seconds(use chair forsupport)give yourneighbora high fiveround ofapplause5 chairstandsToe tapsfor 20secondsHamstringstretch 10secondseach legSide bend10secondseach sideShoulderstretch 10secondseach sideSeatedCat-Cowstretch10shouldershrugsTorsostretch 10secondseach sideTandemstancebalance 15secondseach sidejumpingjacks 10seconds5seatedsit upsHip Circles5 timeseachdirectionneck tilts10secondseach side

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