Shoulderrolls10 Armcurls withany officeobject10ChairsquatsTorsotwistsLegraisesfrom chairWalk a laparoundthe officeDrinkwaterBalanceon oneleg (eachside)Try one ofParticipACTION's7-day streakchallengesTakestairsinstead ofelevator1-MinutepostureresetQuick armstretchbreak5-minutescreenbreakTry TCARcommunalstand-updesk10LungesWalk tocolleagueinstead ofusing Teams10StandingmarchesVisit amovementstation1-Minuteof focusedbreathingSeatedbicyclekicksQuick legstretchbreak10 Wallpushups10 CalfraisesSubmit thisweek'sOptimity appscreenshotShoulderrolls10 Armcurls withany officeobject10ChairsquatsTorsotwistsLegraisesfrom chairWalk a laparoundthe officeDrinkwaterBalanceon oneleg (eachside)Try one ofParticipACTION's7-day streakchallengesTakestairsinstead ofelevator1-MinutepostureresetQuick armstretchbreak5-minutescreenbreakTry TCARcommunalstand-updesk10LungesWalk tocolleagueinstead ofusing Teams10StandingmarchesVisit amovementstation1-Minuteof focusedbreathingSeatedbicyclekicksQuick legstretchbreak10 Wallpushups10 CalfraisesSubmit thisweek'sOptimity appscreenshot

TCAR Make Room to Move - 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. Shoulder rolls
  2. 10 Arm curls with any office object
  3. 10 Chair squats
  4. Torso twists
  5. Leg raises from chair
  6. Walk a lap around the office
  7. Drink water
  8. Balance on one leg (each side)
  9. Try one of ParticipACTION's 7-day streak challenges
  10. Take stairs instead of elevator
  11. 1-Minute posture reset
  12. Quick arm stretch break
  13. 5-minute screen break
  14. Try TCAR communal stand-up desk
  15. 10 Lunges
  16. Walk to colleague instead of using Teams
  17. 10 Standing marches
  18. Visit a movement station
  19. 1-Minute of focused breathing
  20. Seated bicycle kicks
  21. Quick leg stretch break
  22. 10 Wall push ups
  23. 10 Calf raises
  24. Submit this week's Optimity app screenshot