11 TIPS TO STAY HEALTHY WHILE GAMING
Gaming is the (not so) new frontier for billions of people. Yes, BILLIONS. With nearly 3 billion people playing video games worldwide, gaming is officially mainstream (1). Whether you play casually on the weekends or for multi-hour-long marathons in the middle of the night, your gaming habits can have an impact on your health.
Living a healthy lifestyle while video gaming can be a challenge but is totally possible with some planning. Here are a few tips for maintaining a healthy lifestyle while enjoying your favorite video games:
MEAL PREP
Make sure you’re eating nutrient-dense foods like protein, fruits, and veggies. Plan ahead and prep a week’s worth of meals and have them ready to heat in the microwave or air fryer. You could also try a healthy meal delivery service that takes all the prep work off your plate.
STAY HYDRATED
Since gaming can be intense, you may forget to stay hydrated. Keep a bottle of water nearby and take sips throughout your gaming session. And while energy drinks can provide some fluid, they may also contain ingredients like caffeine or other stimulants. Be mindful of just how much caffeine you’re taking in when in the “zone”. Feeling jittery can lead to decreased gaming precision.
GET SOME EXERCISE
Gaming is a sedentary activity, so it’s important to make sure you’re getting enough physical activity. Set aside time to go for a walk, run, or your exercise of choice into your gaming routine. Or consider using a VR gaming console that will get you on your feet and keep you moving.
HAVE HEALTHY SNACKS ON HAND
In a recent survey, 80% of gamers report eating and drinking while playing games. In North America, 54% of respondents consume salty snacks, 38% sweet snacks, 41% soft drinks, and 21% energy drinks. (2) Instead of reaching for chips or candy while gaming, opt for healthier snack options like fruit, nuts, or something convenient like healthy snacks which can be equally delicious.
STAY CONNECTED
Maintaining relationships with friends and family is important for your mental health. The good news is there’s lots of games you can play while communicating with other people, whether you’re in the same room together or chatting through a headset.
SET LIMITS ON YOUR GAMING TIME
It’s easy to lose track of time when you’re engaged in a video game, but it’s important to make sure that gaming doesn’t disrupt your day to day. Set limits for yourself on how much time you allow yourself to play each day or week and stick to those limits.
GIVE YOUR EYES A BREAK
The harmful effects of blue light exposure can have long-term impacts on eye health. Blue light can damage the cells in the retina and can even lead to age-related macular degeneration. (3) You can cut your exposure to blue light by using things like blue-light glasses and screen protectors.
INVEST IN ERGONOMIC EQUIPMENT
Hunched over while playing? Are you feeling the effects of carpal tunnel? Invest in a gaming chair, mouse, and keyboard that’s specifically designed to keep your posture in check.
STRETCH
Even with the best chair in the world, you may still experience muscle strain. Try to stretch before, during, and after play time. Not sure where to start? Search the internet! There are hundreds of videos out there to guide you through stretching exercises in just a couple minutes.
SLEEP
Sometimes “one more game” can do more harm than good. Sure practicing can be fun and productive, but pushing so late that you habitually lose sleep can actually lead to worse gameplay! So don’t let sleep take a back seat. Aim for at least 7 hours each night (or each day, depending on your gaming schedule). Not only can long term sleep deprivation lead to health issues down the line, it can also impact decision-making and reaction time when you need it most. If you need some help, give a sleep supplement a try.
TAKE BREAKS
It’s important to take breaks from gaming to give your eyes, muscles, and mind a rest. Make sure to take a break every hour or so to stretch, walk around, and do something else for a while.
By following these tips, you can enjoy your favorite video games while still living a healthy lifestyle.
References
- Gaming statistics. Truelist. Access Dec 20, 2022. https://truelist.co/blog/gaming-statistics/
- Deep-Dive: The Eating and Drinking Habits of Consumers While Playing and Viewing Games. Newzoo. Accessed Dec 20, 2022. https://newzoo.com/insights/articles/the-eating-and-drinking-habits-of-consumers-while-playing-and-viewing-games
- Protect your eyes from harmful light. Mayo clinic. Accessed Dec 20, 2022. https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/protect-your-eyes-from-harmful-light
