Introduction
Long gaming sessions can strain your body, but with the right habits, you can stay healthy and play longer. From optimizing your posture and preventing eye fatigue to fueling your body with the right snacks, small changes can enhance your endurance and focus. This guide covers essential tips to keep you gaming strong—without sacrificing your well-being!
The Importance of Gamer Fitness
Fitness is important, even when it comes to gamers. Avoiding simple pains and aches by stretching and moving frequently keeps you playing for longer. Excessive gaming without breaks for exercise can cause obesity, eye strain, insomnia, and neck and back problems.
Best Posture and Ergonomics for Gamers
Let’s start with your gaming desk setup. The monitor should be one-arm’s length away from you. When sitting, your eyes should hit the top third of the monitor. Adding a tilt to the monitor helps keep your eyes from being strained. Your arms should rest comfortably on the arm rests and your shoulders should be relaxed, not hunched or pushed upwards. Instead of using your wrist to control the mouse, use your elbow. It helps to relieve some of the pressure on the small muscles in your hand.
Simple Exercises and Stretches for Gamers
The majority of these exercises do not require you to leave your chair, but keep in mind that it does help your lower back.
For your neck and back, start with a neck rotation. Look forward, then slowly lower your head to the left. Hold for 10 seconds, then return to the starting position. Slowly lower your head to the right, and hold for 10 seconds. Repeat 10 times every hour.
For your shoulders, do some shoulder shrugs. Look straight ahead. Slowly raise both shoulders up, and hold for 5 seconds. Return to starting position. Repeat 10 times every hour.
To keep your hand and wrists from being sore, hold one hand in front of you with your palm facing up. With the other hand, grab your fingers and pull backwards. Keep this position for 10 seconds. Drop both hands and shake them out. Repeat on the other hand.
Eye Health and Blue Light Protection
It sounds silly, but when you’re playing on your computer, remember to blink. Focusing intensely on a computer screen causes major eye strain and dry eyes. Utilize the 20-20-20 rule while you’re logging hours on the latest game. Take a quick break every 20 minutes and look at something 20 feet away for 20 seconds.
Blue light glasses are something gamers need to look into. Excess exposure to blue light causes headaches, eye strain, and can interfere with your sleep. Adjust your screen brightness as needed while playing to help reduce eye strain.
Healthy Nutrition and Hydration for Gamers
Forget Mountain Dew and Doritos, choose a healthier option such as nuts, grapes, beef jerky. Carrot sticks with hummus, celery with peanut butter, and yogurt with fruit is also a great choice. Make sure to choose protein rich and low sugar foods to keep your energy up.
When it comes to staying hydrated, limit drinks with caffeine. Too much caffeine can hurt your response time. Try water with a scoop of Gatorade powder, or green tea.
Mental Health and Avoiding Gaming Fatigue
Taking breaks isn’t good for just your body, it also helps your mind. Gaming burnout is a real thing and can lead to exhaustion, irritability, and a lack of interest in gaming. Try playing different types of games throughout your day, if you start feeling frustrated take a breather. Ensuring you get enough sleep, eat healthy, and exercise regularly keeps your mind fresh. Joining friends outside of the game can also help with gaming burnout.
Creating a Gamer Fitness Routine
How can you make sure you are keeping pain at bay while playing? Create a routine, set a timer, make a conscious decision to take frequent breaks. If you Google your game and fitness challenge, there should be a few to choose from. Simple challenges include 10 push-ups for every death or once the match has ended do 10 jumping jacks. Get creative and come up with your own routine.
Conclusion
Long gaming sessions can take a toll on your body, but with the right habits, you can stay healthy and game longer. Prioritize posture by setting up an ergonomic gaming station to prevent back and wrist pain. Incorporate simple stretches like neck rotations and shoulder shrugs to reduce muscle strain. Protect your vision with the 20-20-20 rule and consider blue light glasses to prevent eye fatigue. Fuel your gaming sessions with protein-rich snacks and stay hydrated while limiting caffeine for better focus. Avoid burnout by taking mental breaks, diversifying your gameplay, and socializing outside of the game. The key to longevity? Create a gamer fitness routine—whether it’s push-ups after every match or scheduled breaks, small movements make a big difference!
