Keeping Fit And Healthy – Fitness Advice For Esports Players

How can we help?
< All Topics
Print

Keeping Fit And Healthy – Fitness Advice For Esports Players

PostedDecember 9, 2021
UpdatedApril 4, 2025
ByNZ Esports

Introduction: More Than Just Playing Games

Esports might be played sitting down, but it places real demands on both the mind and body. Professional gamer Martin “Rekkles” Larsson once said he used to believe that playing 16 hours a day for a year would make him the best, but later admitted, “these days that’s one of the worst things you can do” (British Esports, n.d.). In other words, simply grinding out hours isn’t enough, taking care of your health is essential for peak performance.

Think of an esports athlete like a high-end gaming PC: without proper maintenance, things overheat or break down. This guide offers warm, story-driven advice on how to keep gamers fit, focused, and balanced. It’s grounded in research, real-world examples, and tips used by top players and coaches. Whether you’re a student, parent, teacher, or team coach, you’ll find practical ways to help esports players stay at their best, physically and mentally.

Why Physical Health Matters in Esports

Competitive gaming pushes players to their limits. Intense tournaments can cause stress hormones to spike and heart rates to soar as high as 160–180 beats per minute, similar to what traditional athletes experience behind the wheel of a race car or on the field. Across hours of scrimmages and clutch moments, players rely on lightning-fast reflexes, sharp focus, and mental endurance. Physical fitness supports all of this: better circulation and muscle strength contribute to quicker reaction times and longer attention spans (Exercise Right, 2021).

On the flip side, long hours of sitting and a sedentary lifestyle can lead to back pain, wrist strain, eye fatigue, and even declining mental health (Esports Tower, n.d.). Exercise becomes a kind of hidden power-up, strengthening the body’s “hardware” so the brain can run its high-performance “software” without lag.

Top teams know this. Many now hire fitness coaches and schedule regular workouts as part of training, because even small gains in physical wellness can lead to better results in-game (Exercise Right, 2021).

In short, treating esports players as athletes, with structured movement, rest, and nutrition, helps prevent injury and burnout. It’s what keeps those winning plays and clutch moments coming.

How Often Should an Esports Player Exercise?

Just like anyone else, gamers should follow basic fitness guidelines to stay healthy. Health authorities recommend that adults get at least 150 minutes of moderate aerobic exercise per week (around 20–30 minutes a day of brisk walking) or 75 minutes of vigorous exercise (like running), along with muscle-strengthening activities at least twice a week (NHS, n.d.; British Esports, n.d.).

For younger players, especially those in school, the recommendation is 60 minutes of active play every day – which can include sport, biking, or even active gaming that involves movement.

Unfortunately, many esports athletes don’t meet these activity levels. In one analysis, players themselves recognised the benefits of exercise, such as better mood and improved mental health, yet few were reaching the minimum 150 minutes per week of physical activity (ISCA, n.d.). The result? Many gamers are effectively “running on fumes” when it comes to fitness, which can impact their performance and overall wellbeing.

Ideally, esports players should aim to exercise on most days of the week. Even short sessions, like a 20–30 minute workout five days a week, make a big difference. This could be as simple as walking on weekdays, or mixing gym time with active hobbies.

A recent study of professional esports players found that, on average, they practice gaming for about five hours a day year-round, but also dedicate around one hour per day to physical exercise (ScienceDirect, 2022). This shows that even at the highest level, it’s possible – and beneficial – to balance game time with fitness.

The key is consistency. Regular movement each week keeps energy levels up, supports good posture and flexibility, and helps players stay sharp under pressure.

Building a Balanced Training Routine

Getting better at esports isn’t just about reaction time or game knowledge. It also means looking after your body and building habits that support long-term performance. This section walks you through how to start moving more, build confidence, and create a balanced fitness routine that fits your lifestyle. Whether you’re brand new to exercise or looking to level up your training, you’ll find easy, practical ways to get started.

Just Starting Out: Building the Habit First

If you’re not used to exercising, the idea of starting can feel awkward or even intimidating, and that’s completely normal. Whether it’s a gym or your living room, the first goal isn’t to do a perfect workout. It’s just to start showing up and getting comfortable with the idea of movement.

When I first started going to the gym, I didn’t dive straight into a full workout. For the first few days, I literally just walked in, looked around, and stayed a few minutes. At home, I’d pick up the equipment and just feel what it was like, no pressure, no targets, just getting familiar. That was my first step, building the routine and comfort level.

The truth is, the first stage of physical activity isn’t about performance, it’s about habit. And that habit starts small:

  • Do 2 to 3 reps of a movement just to try it

  • Spend 5 minutes exploring how a stretch feels

  • Pick a consistent time to move a little, even if it’s just walking in place or stretching your arms

Once showing up becomes normal, the next step is building confidence. You’ll start figuring out what movements feel good, what exercises you enjoy, and what kind of routine you want to create. Over time, you can build up to more reps, longer sessions, or even structured training plans. The goal is to make movement feel like something you want to do, not something you’re forcing yourself into.

Turning Habit into Progress: A Sample Weekly Training Plan

What does a good weekly workout plan look like for a gamer? It doesn’t need to be extreme, the goal is balance. The idea is to mix different types of activities to support endurance, strength, and flexibility.

A simple starting point could be:

  • 2 to 3 days of cardio

  • 2 days of strength training

  • Gentle stretching every day

This mirrors what some professional teams already do. At EXCEL ESPORTS, the Head of Performance schedules cardiovascular training 2 to 3 times a week, two resistance training sessions, and daily stretching to keep players limber (T3, 2021).

Cardio can be anything that gets your heart rate up, for example jogging, cycling, swimming, or even fast-paced video workouts like dance or boxing. Strength training could mean using weights, or just doing bodyweight movements like squats, push-ups, or planks.

Here’s an example of a basic weekly routine:

  • Monday and Friday – 30-minute jog

  • Tuesday and Saturday – bodyweight strength training

  • Wednesday and Sunday – active rest (light yoga, walking, or cycling)

By the end of preseason training, EXCEL’s players are expected to handle 30 to 40 minutes of continuous cardio per session, a great benchmark for improving stamina during long matches (T3, 2021).

Free and Easy Exercises You Can Do at Home

The good news is, you don’t need a fancy gym or expensive equipment to stay in shape. There are plenty of free, at-home exercises perfect for gamers.

Classic bodyweight movements are a great place to start. These require no gear at all, just a bit of floor space:

  • Push-ups, strengthen arms and chest

  • Squats, build leg and back strength

  • Lunges, improve balance and lower body control

  • Planks or sit-ups, target the core

  • Jumping jacks or burpees, boost cardio

Many pro players use routines like this to stay fit when they can’t hit the gym. For example, Overwatch League pro Eli “Elk” Gallagher said he only started exercising after turning pro. He began with online advice and eventually added a simple home gym setup, but bodyweight exercises remained a core part of his training (Intel, 2022).

You can also use whatever you have around the house:

  • A chair for tricep dips

  • A wall for wall-sits

  • Stairs for step-ups or calf raises

Free beginner-friendly videos on YouTube or mobile fitness apps can help you follow along with zero experience.

Make It Fun and Build the Routine

To stay motivated, turn your workout into a mini-game:

  • Do squats during champion select

  • Try to beat your push-up “high score” during loading screens

  • Walk around or stretch during breaks between matches

Even short bursts of movement help. The World Health Organization recommends just 3 to 4 minutes of light movement to break up long sitting sessions (WHO, 2022).

Final Reminder: Start Where You Are, Then Keep Going

By now, you can see there’s no one way to train, just the one that fits you best. Start with what feels manageable, make it consistent, and let your routine grow with you. Whether it’s two minutes of stretching or a full weekly plan, what matters most is building a pattern you can stick to.

Every small step adds up. Even the simplest sessions can lead to big improvements in your stamina, posture, mood, and in-game focus. Keep showing up, your future self will thank you.

The 20-20-20 Rule and Break Tips

Taking regular breaks is one of the simplest ways to protect your body and boost focus during long gaming sessions. A helpful tip is the 20-20-20 rule: every 20 minutes, look at something 20 feet away for 20 seconds. This helps prevent eye strain and dryness from staring at a screen for too long (Esports Tower, n.d.).

Along with eye breaks, it’s important to move your body. Try to stand up and stretch at least once every hour. During breaks, you could:

  • Stretch your arms and neck

  • Roll your shoulders and wrists

  • Do a few quick push-ups or take a short walk

These micro-breaks improve circulation and help you stay sharp when you return to the game (British Esports, n.d.).

Focus on areas that gamers often strain, like your wrists, neck, back, and eyes. Try a wrist stretch (arm out, gently pull fingers back) or a neck tilt (ear to shoulder, hold 15 seconds). These simple movements help prevent issues like RSI (Repetitive Strain Injury).

Some players follow the Pomodoro technique, playing for 50 minutes and resting for 10. Whatever method you choose, the key is listening to your body. If your eyes feel dry or your shoulders are stiff, that’s your signal to take a break.

These small habits make a big difference in preventing fatigue and keeping your performance strong across long sessions.

Boosting Performance Through Healthy Habits

Gaming well means living well. Behind every sharp headshot or clutch play is a player who’s looking after their body and mind. In this section, we break down the real-world habits that support in-game success – from sleep and hydration to food, focus, and learning from the pros. These aren’t just lifestyle tips, they’re practical power-ups that help you play smarter, feel better, and perform at your best over the long term.

Sleep: The Ultimate Gaming Power-Up

Good sleep is one of the best tools for better gaming. Fast reactions, clear thinking, and emotional control all rely on being well-rested.

Most teens need 8 to 10 hours of sleep a night, and adults generally need 7 to 9 hours (Sleep Foundation, 2023). Sleep helps your brain store new info, like strategies you’ve just learned, and gives your body time to recover. Getting enough sleep regularly can improve memory, mood, and focus – all important for gaming (British Esports, 2016).

On the other hand, not sleeping enough slows reaction time, messes with decision-making, and leaves you feeling tired and irritable. Caffeine might help a little, but it can’t replace proper rest (Crocetti, 2020).

To get better sleep:

  • Stick to a regular sleep schedule, even on weekends

  • Avoid caffeine, big meals, and screens close to bedtime

  • Do something relaxing before bed, like stretching or listening to music

  • Make your bedroom cool, dark, and quiet

If you’ve got school or work the next morning, avoid playing late-night matches. Many pro teams have set bedtimes during training camps because they know tired players don’t perform well.

Sleep isn’t wasted time – it’s part of training. A well-rested gamer can think faster, stay calm, and last longer in intense sessions. So aim for those full eight hours, and let sleep power up your performance.

Hydration: Fueling Your Focus

Staying hydrated is one of the easiest ways to boost your gaming performance. Our brains are about 75% water, so even mild dehydration can affect focus, memory, and reaction speed (Adamas Esports, n.d.).

Losing just 2% of your body’s water can lead to slower reflexes, poor decision-making, and fatigue – not ideal when you’re in a tight match (Adamas Esports, n.d.). On the flip side, drinking enough water helps you stay calm, alert, and less likely to get headaches or feel burnt out during long sessions.

A good daily goal is 2 to 3 litres of water for adults – around 6 to 8 cups (British Esports, n.d.). During gaming, keep a water bottle at your desk and sip regularly. Don’t wait until you’re thirsty – that’s often a sign you’re already a bit dehydrated.

Simple habits can help:

  • Take a sip between matches or after every round

  • Add lemon or fruit slices to water if you need flavour

  • Watch for signs like dark yellow urine or dry lips – they can mean you need more fluids

Some players even use the “urine colour test” – pale yellow is good, darker means drink more (Adamas Esports, n.d.).

Hydration also helps with mood and stress. Being even slightly dehydrated can make you feel more anxious or irritable, which can lead to tilt. While water won’t solve every issue, it keeps your body in balance so you can play longer and think clearly.

So make hydration part of your loadout – drink throughout the day and keep your brain and body in top shape.

Nutrition: You Are What You Eat (Even in Game)

Just like a race car needs quality fuel, gamers need the right food to perform at their best. Good nutrition supports energy, focus, and recovery – all essential for long gaming sessions and competitions.

A healthy diet doesn’t mean strict rules. It means balanced, everyday meals:

  • Plenty of fruit and vegetables (aim for 5 servings a day)

  • Whole grains like oats or wholemeal bread for long-lasting energy

  • Lean protein like beans, fish, eggs, or chicken for muscles and brain support

  • Healthy fats like nuts, seeds, and olive oil to keep you full and support focus (British Esports, n.d.)

Try to limit highly processed or sugary foods, like sweets, energy drinks, or fast food. These can cause energy spikes and crashes – not ideal during a match.

Nutrition also supports your brain. A study of elite players found that getting enough protein, vitamins, and minerals helped improve in-game decision-making and focus (Frontiers, 2023). Another study showed that gamers often eat more while playing, but not always the best options (Lifehacker, 2022).

Here are a few quick tips:

  • Plan game-day meals in advance. Have a balanced meal 1 to 2 hours before playing (e.g. whole grain sandwich, salad, and fruit).

  • Avoid heavy meals right before a game – they can make you feel sluggish.

  • Don’t skip meals, or you might feel distracted or irritable mid-game.

  • Snack smart – fruit, nuts, yoghurt, or hummus with crackers are all good options.

  • Watch caffeine – a small amount can help, but too much may cause jitters or anxiety.

  • Stay hydrated, and if you’ve been physically active, top up with a snack that includes potassium or magnesium (like a banana or handful of nuts).

Your food choices have a direct impact on how you play. Pay attention to what fuels you well, and aim for balance and consistency. A well-fed body and brain will help you stay sharp from the first round to the last.

Smart Snacking for Gamers (Easy and Affordable)

Snacking while gaming is common, but sugary and processed snacks can cause energy crashes and hurt your focus. The right snacks, though, can keep you sharp and full of steady energy.

Here are some cheap, easy options that are great for gamers:

  • Fruit for quick energy – Bananas, apples, and grapes are natural, portable snacks. Try frozen grapes for a sweet, refreshing treat (Lifehacker, 2022).

  • Nuts or trail mix – A handful of nuts or a homemade mix with dried fruit and a few dark chocolate pieces gives you protein, healthy fats, and lasting energy (Lifehacker, 2022).

  • Veggies and dip – Carrot sticks, cucumber, or celery with hummus or yoghurt-based dip is a healthier version of chips and dip, full of fibre and nutrients (Nationwide Children’s, 2021).

  • Whole-grain crackers or pita – Top them with peanut butter, cheese, or lean meat for a filling snack that’s easy to prep between matches (Lifehacker, 2022).

  • Yoghurt parfait or smoothie – Mix yoghurt with fruit and a bit of granola, or blend a quick smoothie with banana, berries, and milk. These are great if you’re after something sweet that also fuels you (Nationwide Children’s, 2021).

  • Hard-boiled eggs or jerky – Eggs are a protein-packed snack that lasts all week in the fridge. Jerky is another high-protein option, just check the sodium content (Lifehacker, 2022).

Preparing snacks ahead of time takes just a few minutes and saves money too. Keeping healthy options close helps you avoid junk food, keeps your energy steady, and supports better in-game performance. Trade the chips for real fuel – and your focus, mood, and gameplay will thank you.

Training the Mind: Mental Exercises and Games

Just like physical fitness, mental fitness plays a big role in esports. Your brain handles strategy, focus, and pressure, so keeping it sharp matters just as much as fast reflexes.

One way to train your mind is through brain games and puzzles. Many pro players use games like chess, word puzzles, or apps like Gwoop to boost memory, focus, and reaction speed. These games only take a few minutes a day and are often free. Think of them as warm-ups for your brain – they build skills like multitasking and pattern recognition, which help in high-pressure matches.

Mindfulness and meditation are also powerful tools. Taking 5 to 10 minutes to breathe deeply or use a free guided meditation app can improve focus and reduce stress. Some esports teams use meditation and yoga to help players stay calm during intense games – you can do the same at home in a quiet space.

You can also train your brain in creative ways. Learning an instrument, a language, or reading books might not seem gaming-related, but they all build mental flexibility and help prevent burnout. Many gamers use hobbies like these to reset and recharge.

The key is to find mental exercises you enjoy and make them part of your routine. A trained mind reacts faster, focuses longer, and handles the stress of competition better. It’s another tool in your kit to help you play your best.

Learning from the Pros: Examples of Healthy Routines

There’s no one-size-fits-all when it comes to health and training in esports, but we can learn a lot from what professional teams do.

At EXCEL ESPORTS, players follow a structured schedule with daily stretches, cardio sessions, strength training, and balanced meals (T3, 2021). They also do group activities like outdoor runs or football to stay active and build team spirit.

On the other hand, Eli “Elk” Gallagher from the Overwatch League said fitness was new to him. But once his team set up a home gym, he started doing basic workouts and noticed the benefits – better posture and endurance during long games (Intel, 2022).

Many teams also work with sports psychologists or mental coaches. Some use mindfulness, yoga, or practice under simulated tournament pressure to build mental resilience (Exercise Right, n.d.).

Whether it’s group jogs, gym programmes, or even wrist stretches, what matters is that players commit to routines that support both physical and mental performance. South Korean teams are known for disciplined schedules that include morning workouts, scrims, review time, and early bedtimes. Western teams have followed suit by hiring chefs and building structured daily plans.

The big takeaway? Every team does things differently, but they all treat health as part of their training. You can do the same. Pick habits that work for you – maybe stretching daily like the pros, doing a quick walk after scrims, or adding breathing exercises to your routine. Even small actions add up to long-term success.

Conclusion: Staying Game Ready

Esports is a digital sport, but the players behind the screens are real people who need to look after their bodies and minds. Whether you’re an aspiring pro or a casual gamer, building good habits can make a big difference.

Exercise, balanced food, hydration, eye breaks, sleep, and mental training all support your focus, energy, and well-being. You don’t have to become a gym expert – just start with small, sustainable changes:

  • A short daily workout

  • Swapping snacks for fruit or nuts

  • Following the 20-20-20 rule during long sessions

  • Going to bed earlier for better sleep

  • Taking breaks to stretch or breathe

These changes can help you feel better, think clearer, and play stronger. For parents, teachers, and coaches, encouraging these habits in young gamers supports their health and learning too.

Think of this guide as your real-life power-up. Keep it nearby and come back to it when you need a reminder to take care of yourself.

By treating your mind and body like your most important gear, you’ll be ready for whatever game – or life – throws your way.

GLHF both in the game and in your health journey.

References
Table of Contents