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deskercise bingo (free printable!)

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I got an email from a friend this past weekend. She recently went through a career shift—changing from a desk job to a retail management position. In her new gig, she’s on her feet, walking, running up-and-down stairs and carrying heavy loads for hours and hours on end. Even though she just started her new job, she said in her email how much healthier she felt already. She said how freeing it was to be active as part of her workday instead of going to the gym for an hour and then sitting down for the rest of the day.

I started thinking about all of us desk jockeys out there (holla!) and how sad it is that we spend eight or more hours a day sitting. We’ve all seen the stats about how terrible sitting is for us—we aren’t meant to sit! And I’ve heard all the tips and tricks about getting up and stretching or walking during the workday, but I’m guilty of getting seriously hypnotized by the computer screen. I’ll go three or even four hours before I even budge from my chair. No bueno.

So since I’m eternally a six-year-old, I decided to make a game out of it! Say hello to Deskercise Bingo!

The object is simple: each square contains a workplace-friendly exercise. Complete the exercise and cross off the square. Fill up all the squares in a work week and you win a prize you determined earlier in the week! If you want to break it up a little bit, you can go at it regular-Bingo-style and try to cross off a diagonal, horizontal or vertical row in a day. Whatever makes you happy and gets you out of your office chair. I’m actually only in the office two days a week, so I’m going to try to fill up the whole board in two workdays. Woohoo!

Looking for some good prize ideas? I’m trying to keep them between $5 and $10 each. Here are some of the ones that I’ll be using:

  • Fancy coffee drink
  • Book or eBook
  • $10 donation to my favorite charity
  • Magazine subscription
  • Bottle of nail polish
  • Exercise Class (Zumba, Yoga, etc.)
  • $10 to spend in iTunes

Want to join in the fun? And hopefully combat some of the side effects of sitting for 40+ hours a week? Download your Bingo card now.

Do you have a desk job? If so, how do you combat all that sitting? Do you get out and take walks? Stand up at your desk?

Cassie is the founder and CEO of Wholefully. She's a home cook and wellness junkie with a love of all things healthy living. She lives on a small hobby farm in Southern Indiana with her husband, daughter, two dogs, two cats, and 15 chickens.

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14 Responses
  1. This might actually be good for me to use at home–I only work 10-15 hours a week in an office, but I am a student the rest of the time (read: I sit around watching hours and hours of Buffy and Gilmore Girls instead of studying), and I could use the motivation to get up and move every once in a while.

    I love your printables! So helpful!

  2. That’s a great idea! I’m a teacher so I’m up most of the day, but I think it would also be great to take on vacation as a reminder to move, even if you can’t hit a hotel gym or go for a run.

  3. I’m seriously going to roll this out to our employees this coming tax season! I know I have a tough time stepping away from the chaos that is my desk, and a few of us have run into back issues, so we need to remember to move and stretch before we do more damage.

  4. I just found your blog this morning! SO glad to happen upon this post. This is a great idea. I’m printing off SEVERAL and handing them out to my office girlfriends. We’re always looking for ways to stay active at work!

  5. I’m a student full time which means I sit on my ass always. When I am in the middle of a homework marathon session I can sit here for hours! I do try to remember to take a break and move…clean up the house, play with the kittens, go outside, both for my brain and my body! Deskercise Bingo sounds like fun though!

  6. Athena R

    Yes, I work a desk job, and a lot of days I am at my computer a lot, but I try to break up the monotomy by getting up and going for walks. I always take the stairs too. I work on the 3rd floor so some days I’m up and down the stairs several times to go to other floors. Every little thing helps. Thank you for this chart. I can’t wait to download it and share it with my colleagues.

Meet Cassie
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Hello. My name is Cassie, and I’m a healthy home cooking expert.

I'm a Certified Holistic Nutritionist, and I've been developing healthy recipes professionally for over 15 years. Food is my love language, and my kitchen tips and nourishing recipes are my love letter to you!

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