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Online gaming has become a leading leisure activity for millions worldwide. However, beneath the virtual achievements and digital excitement of games such as Fortnite (who have just gone ‘OG‘, CS2 or FIFA, there lurks a less celebrated narrative: the potential link between extensive gaming and adverse health outcomes, including obesity. In this article we look at sedentary shadow cast by the glow of screens, the effect that prolonged gaming sessions can have on health outcomes such as weight gain, poor nutrition, and diminished physical wellbeing.
To help you avoid getting caught in a spiral of poor health, we have outlined a number of pragmatic strategies that not only aim to mitigate the negative impacts of online gaming on health but also enhance gaming performance.
According to the World Health Organization (WHO), online gaming is one of the factors that could be driving obesity across Europe, as it may reduce physical activity and increase sedentary behavior.
Here are some studies that support this view:
Now, importantly, for you to keep on gaming, what are some of the things that you can do at an early age to mitigate the risk and keep yourself in an optimal state of performance not only for your gaming activities but also for other important aspects of your life. Here are six essential health and performance hacks for gamers:
Make sure to get enough sleep, regular sleep, and high quality sleep . Even if you are up all night gaming, stick to a routine that allows you to go to bed and wake up at regular hours.
A study by Wolfson and Carskadon (1998) found that adolescents who had irregular sleep patterns and slept less than 8 hours per night reported more daytime sleepiness, mood problems, and lower academic performance than those who had regular and adequate sleep. Another study by Gradisar et al. (2013) found that delaying bedtime by 4 hours for one night reduced cognitive functioning and increased sleepiness the next day in young adults. These findings suggest that getting enough sleep and maintaining a consistent sleep schedule are important for mental and physical health, as well as for optimal performance in school or work.
Once you have your sleeping routine in place, other habits can grow naturally, which include your eating habits and exercise habits.
A study by Baron et al. (2011) found that improving sleep quality and duration was associated with better dietary choices and increased physical activity in overweight adults. Another study by Chaput et al. (2014) found that short sleep duration and poor sleep quality were linked to higher consumption of energy-dense foods and lower participation in sports and exercise in adolescents. These findings suggest that sleeping well can facilitate the adoption of healthier eating and exercise habits, which can in turn improve weight management and overall well-being.
Perform regular exercise in the form of a weekly routine that incorporates strength training as well as cardiovascular training will help your overall health and performance.
The adoption of a regular exercise regimen, integrating both strength and cardiovascular training, is increasingly supported by research as a cornerstone for not only overall health but also enhanced performance. Garber et al. (2011) provide guidelines suggesting that adults incorporate 150 minutes of moderate or 75 minutes of high-intensity aerobic activity weekly, paired with biweekly resistance exercises targeting all major muscle groups, to maintain health and vigor. Complementary findings by Liu-Ambrose et al. (2010) reveal that combining aerobic with resistance training can notably improve cognitive functions and physical mobility in the elderly, demonstrating the holistic benefits of such a regimen. Moreover, Mozaffarian et al. (2011) advocate for a diet rich in fruits, vegetables, whole grains, nuts, and fish, while limiting red meat, processed foods, and added sugars, linking this pattern to a reduced risk of chronic diseases and prolonged lifespan. Taken together, these studies champion a balanced approach to exercise and nutrition, underscoring the myriad benefits—from cardiovascular health to mental acuity and beyond—that such a lifestyle can confer.
Adopt a healthy and balanced diet that suits your personal preferences, avoid consuming processed and sugary foods while sticking to ‘real foods’, fresh vegetables and good abundant sources of protein to help you recover, energize yourself and keep you satiated. There are many gamers who have adopted the ketogenic diet, as this is proven to give you a long- lasting focus. Simultaneously, it can assist in weight loss when you are already overweight.
A study by Mozaffarian et al. (2011) found that a healthy dietary pattern that emphasizes fruits, vegetables, whole grains, nuts, fish, and unsaturated fats, and limits red meat, processed foods, and added sugars, was associated with lower risk of chronic diseases and mortality. Another study by Paoli et al. (2013) found that a ketogenic diet, which is high in fat, moderate in protein, and very low in carbohydrates, improved body composition, blood lipid profile, and cognitive performance in healthy adults. These findings suggest that adopting a healthy and balanced diet that suits your personal preferences can improve your health and well-being, and that a ketogenic diet may be beneficial for some people who want to lose weight and enhance their focus.
During your gaming sessions, move as often as you can to improve the function of your body & mind, while improving your reaction speed which is important in many online games.
The intersection of physical movement and gaming might seem incongruous, but emerging research suggests a symbiotic relationship beneficial to both body and mind. Tomporowski et al. (2008) shed light on how short, moderate-intensity exercise can sharpen cognitive performance and elevate mood in young adults, laying the groundwork for enhanced mental agility. Building on this, McMorris et al. (2011) observed that intermittent exercise during simulated team sports could quicken reaction times and improve decision-making capabilities. Similarly, Wang et al. (2016) discovered that video games designed for physical activity can bolster executive function and attentiveness in children. These studies collectively imply that incorporating movement into gaming sessions isn’t just a healthy habit; it may also augment the very skills—such as heightened reaction speed and precision—critical to success in the realm of online gaming.
Taking breaks and spend time with family, friends and going outside in nature will recharge your personal battery.
Numerous studies underscore the importance of stepping away from our routines to rejuvenate. Trougakos et al. (2008) demonstrated that breaks during work can significantly alleviate fatigue and bolster recovery, highlighting the restorative power of disengagement from constant activity. Complementing this, Ryan et al. (2010) found that quality time spent with loved ones is more than just socially rewarding; it actively boosts well-being and life satisfaction, suggesting the deep-rooted value of social bonds. Further emphasizing the need for a holistic approach to recharge, Bratman et al. (2015) provided evidence that immersion in the tranquility of nature not only soothes the mind but also decreases the kind of ruminative thought patterns and brain activity that are often precursors to depression. Collectively, these studies converge on a singular message: embracing breaks, nurturing personal relationships, and connecting with the natural world are vital practices for maintaining our mental health and overall vitality.
Get some sun exposure while you can for that necessary Vitamin D, especially if you are a night-owl gamer.
Soaking up some sunshine will give you significant gains, particularly for night-owl gamers who might miss out on daylight’s benefits. Research by Mead et al. (2008) points to sunlight as a natural booster of serotonin, the crucial neurotransmitter that helps regulate mood, sleep, and appetite — all key for those engaged in intensive gaming. Furthering the argument for stepping outside, Kerr et al. (2015) discovered that exposure to the sun’s rays also ramps up beta-endorphin production, the feel-good peptide that not only diminishes pain but also increases feelings of pleasure. These insights collectively underscore the importance of vitamin D and sun exposure for maintaining a balanced internal chemistry, essential for everyone but especially for gamers who tend to be active during the night..
Consider using other tools that improve your health and wellbeing such as blue light blocking gaming glasses, large enough screens, ergonomic tools such as a mouse, keyboards and such. Also optimize your seating experience by getting a gaming chair that supports your long hours of play. One of the studies on the subject, found that using a gaming chair improved spinal posture and reduced back pain in gamers, allowing you to easier adopt to healthy habits while also improving your gaming performance.
As we draw this discussion to a close, it is clear that balance is key. While gaming captivates and entertains, it should not cost us our health. By integrating these research-backed habits into our daily routines, we can mitigate the risks and ensure that our engagement with the virtual world remains a part of a balanced, healthy lifestyle. For gamers and non-gamers alike, it is a call to action: prioritize your well-being as you do your in-game achievements, and let’s turn the page towards a future where health and digital entertainment coexist harmoniously.