Walk a laparoundthe officeDrinkwater10 WallpushupsTorsotwists10ChairsquatsShoulderrollsWalk tocolleagueinstead ofusing TeamsTry one ofParticipACTION's7-day streakchallengesBalanceon oneleg (eachside)Seatedbicyclekicks10LungesSubmit thisweek'sOptimity appscreenshotLegraisesfrom chair1-MinutepostureresetVisit amovementstationQuick legstretchbreakTakestairsinstead ofelevator1-Minuteof focusedbreathing10 Armcurls withany officeobjectTry TCARcommunalstand-updeskQuick armstretchbreak5-minutescreenbreak10 Calfraises10StandingmarchesWalk a laparoundthe officeDrinkwater10 WallpushupsTorsotwists10ChairsquatsShoulderrollsWalk tocolleagueinstead ofusing TeamsTry one ofParticipACTION's7-day streakchallengesBalanceon oneleg (eachside)Seatedbicyclekicks10LungesSubmit thisweek'sOptimity appscreenshotLegraisesfrom chair1-MinutepostureresetVisit amovementstationQuick legstretchbreakTakestairsinstead ofelevator1-Minuteof focusedbreathing10 Armcurls withany officeobjectTry TCARcommunalstand-updeskQuick armstretchbreak5-minutescreenbreak10 Calfraises10Standingmarches

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