Legraisesfrom chairDrinkwaterVisit amovementstationSeatedbicyclekicksWalk a laparoundthe officeQuick armstretchbreakWalk tocolleagueinstead ofusing TeamsShoulderrollsTorsotwistsQuick legstretchbreak10Standingmarches10 Armcurls withany officeobject1-Minuteposturereset5-minutescreenbreak10Chairsquats10 WallpushupsTry one ofParticipACTION's7-day streakchallenges10LungesBalanceon oneleg (eachside)Try TCARcommunalstand-updeskTakestairsinstead ofelevatorSubmit thisweek'sOptimity appscreenshot10 Calfraises1-Minuteof focusedbreathingLegraisesfrom chairDrinkwaterVisit amovementstationSeatedbicyclekicksWalk a laparoundthe officeQuick armstretchbreakWalk tocolleagueinstead ofusing TeamsShoulderrollsTorsotwistsQuick legstretchbreak10Standingmarches10 Armcurls withany officeobject1-Minuteposturereset5-minutescreenbreak10Chairsquats10 WallpushupsTry one ofParticipACTION's7-day streakchallenges10LungesBalanceon oneleg (eachside)Try TCARcommunalstand-updeskTakestairsinstead ofelevatorSubmit thisweek'sOptimity appscreenshot10 Calfraises1-Minuteof focusedbreathing

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