Quick legstretchbreakTakestairsinstead ofelevator10StandingmarchesWalk tocolleagueinstead ofusing TeamsSubmit thisweek'sOptimity appscreenshotQuick armstretchbreakLegraisesfrom chair1-Minuteof focusedbreathing1-MinutepostureresetTry one ofParticipACTION's7-day streakchallengesVisit amovementstationDrinkwaterShoulderrolls5-minutescreenbreak10 Armcurls withany officeobject10Chairsquats10 CalfraisesWalk a laparoundthe officeBalanceon oneleg (eachside)10LungesTry TCARcommunalstand-updeskTorsotwists10 WallpushupsSeatedbicyclekicksQuick legstretchbreakTakestairsinstead ofelevator10StandingmarchesWalk tocolleagueinstead ofusing TeamsSubmit thisweek'sOptimity appscreenshotQuick armstretchbreakLegraisesfrom chair1-Minuteof focusedbreathing1-MinutepostureresetTry one ofParticipACTION's7-day streakchallengesVisit amovementstationDrinkwaterShoulderrolls5-minutescreenbreak10 Armcurls withany officeobject10Chairsquats10 CalfraisesWalk a laparoundthe officeBalanceon oneleg (eachside)10LungesTry TCARcommunalstand-updeskTorsotwists10 WallpushupsSeatedbicyclekicks

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