Playing video games throughout the day while sitting on your gaming chairs is not a good way to stay fit and healthy. There are exercises that you can do whilst gaming or before you start the game for the day. They are very quick and simple exercises that will help keep your body fit. But as many of you are not aware of the exercises. Our team has curated this article for you with the list of exercises to do.
Let’s dive into the article and learn more about it.
Table of Contents
Why is it Important to Participate in Physical Activities?
Physical activity or exercise can give you long-term health benefits. They improve your health and lower your risk of developing diseases such as diabetes, and cardiovascular disease. They also help to maintain a healthy weight, build strong bones and muscles, and reduce or lower symptoms of anxiety and depression. On the whole, physical activity will improve your overall well-being.
Physical Health Tips for Gamers
1. Work out before you start gaming for the day
A quick exercise session will prepare you both physically and mentally for the day. Exercise releases endorphins, which can help you focus and stay positive. You can even reward your exercise if you commit to not gaming until you complete an exercise achievement. For example, you can do 50 pushups and a 10-minute run. Reward is up to you to choose anything you want.
Long periods of gaming can stress your lower back and wrists. If you’re a gamer, you’ve probably seen this firsthand! That is why Mohammad, a famous online gamer, advises stretching before and after gaming to keep your body flexible and improve mobility and stability, both of which are important in reducing stress on your body.
3. AR & VR games
VR is one of the easy ways to do a workout while gaming. There are many games such as boxing, sword fighting, and speed-skating with gaming elements that will work your muscles. VR can turn exercise into fun and a great experience.
4. Hand and wrist health
Twisting your wrists in between gaming is also a great way to improve your hand and wrist health. For better support, hand exercise strengthens the muscles around your hand joints. Doing hand exercise also prevents conditions such as tendonitis and carpal tunnel syndrome.
5. Take breaks
Taking breaks! Of course, this is important. There will always be reasons to keep going, but it is important you take 5 minutes to break every 60 minutes. Set a timer to remind yourself if necessary, and then stop when the timer goes off. Even better, get up and move around to stimulate blood flow throughout your body.
6. Practice good posture
As gamers, you hunch over your keyboard and strain your neck to look at a screen that is too far away or too high up. However, changing your posture has a significant impact on muscles. Place your feet flat on the ground and your knees at a 90-degree angle. Sit up straight or slightly back, but do not hunch. If you are aware that your posture is a problem, look for posture-correcting cushions or lumbar support pillows. Increase the height of your screen by a few inches. A low screen can often cause us to crane our necks and hunch over into a chronically uncomfortable posture.
7. Avoid Eye Strain
Your eyes, like the rest of your body, aren’t designed to work nonstop for the rest of your life. However, we forget to blink when using monitors or televisions. Keeping your eyes open can dehydrate them and can lead to long-term damage. Try doing the 20-20-20 rule in between gaming. That looking at an object at least twenty feet away for at least twenty seconds for every twenty minutes.
8. Eat the right foods
The food you intake also has a significant impact on your body and how you feel. You can very well benefit from a healthier diet. Take time to prepare your own meals, and avoid eating too many processed or sugary foods.
Mental Health Tips for Gamers
1. Take breaks
Sitting in front of a computer and gaming for a longer period can increase fatigue or cause risky health problems. Taking a 5-minute break every once in a while can give you good body and mind rest. You can also step away from your game, grab a quick bite and have a chat with your friends.
2. Social connection
You should often interact with your friends in between gaming. Plan a separate schedule with at least one person every day on a regular basis or have a group of people to interact with.
3. Take care of your body
Exercise and move around on a regular basis. This will boost your mood, release endorphins and help in the treatment of mental illnesses such as anxiety and depression. Consume nutritious food because they have a direct impact on our mood. Aim for 7 to 9 hours of sleep every day because poor sleeping habits can affect your mental health.
Spend 10 minutes a day meditating to clear your mind. Studies have shown that it can improve your mental health, reduce stress, improve your sleep, and increase your concentration and playing skills.
Writing things down is an easy and effective way to boost your mental health. Make a list of your feelings and thoughts to help you handle whatever that is going through your mind. You can begin by writing down three things that you are thankful for. You’ll be surprised at how much you’ll feel better after doing this type of journaling.
Exercises You Can Do While Playing Video Games
Ab squeeze involves sitting up straight and contracting your upper and lower stomach, holding and releasing. For better results, use slow, controlled squeezing rather than fast ones.
2. Wall sit
Wall sit is changing your sitting position while playing the game. To engage your muscles, get up from the couch and place your back flat against the wall, your upper legs parallel to the floor and your feet shoulder-width apart. This action will stretch your leg muscles. You can do this for a minute.
3. Arm extensions
Hang your hand at your knee, bring it up to your shoulder level and then to a T position, and bring it back down to the side. You can repeat the steps and resume gaming.
Squatting gives your body a full workout and is a great way to improve your body muscles. To do this workout, stand straight and sit on your knees over your ankle, pushing your buttocks back. Your spine must be straight and if your back is aching, you should rest.
5. Stationary bicycling
You should exercise on a stationary bike in front of your TV if you have one or you can set one up. It is extremely simple to carry out. Set your mind to only playing the video game while cycling.
6. Controller figure eights
Sit with your arms raised in front of you, keeping the controller in a gamer’s grip. Lift your legs straight out and move your controller in a figure 8 motion, with the points of the eight at your hips. This will put a lot of pressure on your center, so you might not be able to do it for long.
7. Seated scissors
Sit with your back against the wall, then straighten your leg in front of your body as if you were going to rest something on it, then try to open and close the legs like scissors. You can do this during your break time or when the game is loading.
8. Jumping jacks
Jumping jacks can be done by keeping your hands at your sides and your legs together. Jump your legs out and bring your hands up above your head together.
9. Mountain climbers
Get into a plank position on your hands and alternate bringing one knee to your chest while on the floor, simulating a run while in the plank position.
Gaming may be stereotyped as an activity that encourages an unhealthy lifestyle, but this has never been a true aspect of being a gamer.
So, the next time you fire up your favorite new game, remember to take some breaks, get some exercise, and stretch those legs on a regular basis. Also, set some time aside for VR boxing and perhaps a little time on your exercise bike. There has never been a better time to be a gamer.