Many are under the impression that the only physical activity in competitive gaming is jumping out of your chair to pop off. That couldn’t be further from the truth. Physical health matters just as much as your in-game progress and can make you into a stronger player.

What is physical about gaming?

While you aren’t moving your entire body when playing most games, you’re still physically active. Competitive gaming also requires mental endurance to adapt throughout matches. Think of it like this—If you solve 100 math problems, you’ll probably feel physically drained afterward. Don’t you think you’ll score higher with a positive attitude, more rest, and a stronger mentality?

Competitive gaming is even worse if you’re constantly in tournaments. Good physical condition does wonders for your success.

“As many professional gamers routinely practice upwards of 12 hours a day, it’s little surprise that many of them let their fitness levels slip,” Esports.net said. “Not only can a dependence on fast food lead to lethargy and lack of concentration, but the sedentary lifestyle can be a big factor in contributing to anything from bad posture to that much-feared ‘burnout’.”

Esports.net also mentions physical conditions like carpal tunnel syndrome (numbness in fingers and pain in hands) that end esports careers. Improper play at a high level can also drain you mentally, or take a toll on your overall well-being.

So what can you do physically to keep yourself fit in the world beyond the screen?

Get fit both in-game and out

Regular exercise is a must if you want to get better at your favorite competitive title.

An article from “Frontiers in Sports and Active Living” states, “Physical activity is considered a vital component of a healthy lifestyle as seen in guidelines of different professional societies. Adults should do at least 150–300 min of moderate-intensity aerobic physical activity; or at least 75–150 min of vigorous-intensity aerobic PA; or an equivalent combination of moderate- and vigorous-intensity activity throughout the week.”

Commit to regular exercise and a better diet to improve your performance and well-being.

• Improved mental and physical endurance: Keep you awake and aware throughout your matches.
• Less stress: Stressing your body teaches you to better mentally cope with stress in-game.
• Improved cognitive function: A healthy body means a healthier brain. Exercise is said to improve reaction time, memory, coordination, and attention span. All attributes lead to a stronger presence in competitive gaming.
• Stronger mentality: The term “it’s just a game” is one every competitive gamer hates because games are much more than that. At times they can even lead to depression due to players tying themselves to negative results. Exercise has been proven to improve mental wellbeing, making it a valuable resource to keep your mental health as formidable as possible.
• Keep your body healthy: Obviously, you want your hands, and the rest of your body for that matter, working to compete for as long as possible. There are many hand exercises health professionals recommend doing regularly to keep your hands in good shape.

You also need to pay attention to your posture while gaming to keep your back just as healthy as you want your hands to be. An improper sitting position can also spell disaster for you in-game, whether you realize it or not.

Hydration, sleep, and eye strain avoidance also increase the amount of time you can comfortably play. You can keep your eyes strong by resting your eyes from time to time during sessions and playing in good visual conditions. This means adjusting monitor brightness to a comfortable level.

Physical health is something that everyone, including gamers, should always consider. Many esports teams make their players take part in mandatory physical and mental fitness classes due to their aforementioned benefits. Even though you may not be on one of those teams, now is the best time to take care of yourself.