If you’re a professional gamer, you might be sitting in front of a console or a PC for prolonged periods. This may cause tension headaches, muscle stiffness, upper cross syndrome, and neck/back pain. But the most ironic thing is that most of these games feature people who are at the peak of their fitness. The obvious way of staying healthy is exercising on a regular basis. Here is a rundown of the best fitness tips for gamers. Read on and learn more.

Healthy Food

If you want to stay in tip-top shape, you should consume healthy proteins, carbohydrates, and fats. Pay close attention to food sources like sweet potato, whole grain pasta, brown bread and more. Likewise, you should eat more proteins to boost your metabolism.


Perhaps, this is the most important fitness tip for any gamer. Some of the red flags of dehydration include headaches, sore eyes, and painful neck. Ideally, water helps to remove acidic waste from the body. It’s no surprise most E-Sports teams are sponsored by brands like Mountain Dew, Monster, Red Bull, and the like. If you’re sinking dozens of hours on your gaming console, you need lots of water and energy drinks.


While experts are yet to agree on screen time limits for gamers, there are some strategies you can use to ensure you stay at tip-top shape. You’ll find that some children will play for long hours without taking a break. As a parent, you should train them to take frequent breaks- say after every one hour. This will allow the brain to rest.


A gamer should have sound core stability to control the body to the max. If you’re not active when playing games, you could be sending yourself to an early grave. According to modern science, a combination of resistant and cardio workouts will work wonders. Do a few weight training exercises and brisk walking – 30-45 minutes a day are enough.

Eye Strain

When you spend many hours staring at your computer screen, you may experience eye strain. It’s associated with frequent headaches and may lead to poor eye coordination. And when the eye muscles get weak, your eyes become fatigued creating a blurry vision. So, how do you avoid this? Improve lighting conditions, eat properly, and wear gaming glasses.

Processed Foods

The biggest challenge you may have is to dump the junk. Most processed foods contain large amounts of fats, sugar, and calories.

This is a no-go-zone especially if you’re trying to lose weight. It’s worth mentioning that these foods are engineered to make you eat more. To ensure you remain healthy, stay away from processed foods.


Whether you’re a pro or a casual gamer, proper stretching exercise can reduce pain and fatigue after prolonged periods of sitting. I’m sure you’re familiar with hunchback when playing games. This puts a lot of pressure on back and shoulders. To correct the problem, you should participate in stretching exercises like spine flexion, spine hyper-extension, spine neutral, wrist extension, and neck lateral flexion.

Weight Loss

To lose weight, you need to burn more calories than what you consume. How do you do this? Start your day with a solid meal to help you boost your metabolism. Secondly, eat food rich in fiber. This will keep your hunger pangs at bay while preventing unhealthy snacking. You may also want to play games that make you sweat. When you turn this into daily routines, you’ll stay healthier and shed off the extra pounds.

If you’re a gaming enthusiast, you’ve probably heard all the above tips over and over again. The good thing is that you don’t have to be an elite player to benefit from them. Plus, they only take a small portion of your gaming time. When you make them part of your daily routine, they will slowly draw your competitive side.

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