Whether you're a regular gym-goer spending some much-needed downtime with a console, or you're a serious gamer looking to turn pro, there's no doubt that gaming is a sedentary affair. w fitness and mindset coach Obi Vincent has teamed up with one of the UK's largest broadband providers, EE, and gaming talent agent Excel esports to create GIFT (Gaming Intensity Fitness Training), providing training tips and exercises for gamers.
This innovative fitness program was developed by Obi Vincent together with Ewen Bufton, Performance Manager at Excel esports (EE) to improve player performance. In the workout demonstrated by Vincent and Twitch streamer Sunpi, the focus is on building the endurance and cognitive abilities of video game players. EE, while conducting research for this project, found that the average UK gamer spends an average of 7 hours per week gaming. That number is expected to increase to about 8.5 hours in the US. EE's research also found that nearly two-thirds of gamers became tired during gaming sessions and learned that gamers play an average of three hours without a break. Gameplay is serious business. Excel esports, which is home to some of the biggest names in the industry including Fortnite prodigy Jaden "Wolfiez" Ashman (the youngest player to make $1 million in esports), understands that every preparation counts when it's made It's about being the best player. In addition to being in good physical condition, according to Bufton, mental well-being is another key asset for any player who wants to play at the highest level. In addition, EE research found that more than half of the players surveyed experienced feelings of stress while playing. To improve players' physical and mental abilities, here are 5 top tips on how to stay fit while playing online:
- Take regular breaks: At least five minutes every hour. Use this time to stretch and reduce the possibility of pain that could distract you while playing. Practice meditation and deep breathing: When entering a competitive game, relax your body and mind.
- Drink enough: Even a small 1% drop in dehydration can affect your performance. Drink at least 200 ml of water per hour for 8 hours a day. Start the day with a glass of room temperature water, which helps boost metabolism and is a great way to start the day hydrated.
- Increase your exposure to natural daylight: Ten minutes of daylight in the first hour of waking greatly increases alertness and helps you maintain a good circadian rhythm. 10-30 minutes of midday sunlight helps you get vitamin D and maintain healthy neuromuscular and immune function.
- Eliminate distractions
Switching between screens, such as B. Browsing on your phone reduces your ability to concentrate on the game at hand.
Try EE's Gaming Intensity Fitness Training workout
Obi Vincent points out that gamers often fail to understand the impact physical fitness can have on their overall performance. “This workout helps with full body mobility and ensures the muscle groups that gamers use the most are strengthened,” Vincent tells M&F. "This is very important because prolonged sitting can cause issues like neck strain and wrist pain, and can affect your posture if you're sitting slightly at an angle while using a computer. It's also good to give our eyes a break from too much screen time."
Players of all physical fitness levels can try the workout, which is designed to provide essential movements that benefit the body when practiced over a period of time.
Upper body exercises for gamers
- Neck twists: Shoulder and neck strength is important for gamers to stay agile and perform at their best. However, use caution when performing neck rotations so that you use your normal, comfortable range of motion slowly and in a controlled manner. Skip this or any other movement if you have or suspect any physical issues that may conflict with the exercises in this workout.
- Shoulder rotations: Shrug and slowly drop down. Backward and then forward rotations.
- shoulder cars: This moment may require some mastering so check out the video. Arms to the side, then up, fingers to the sky. Rotate your palms backwards, and then lower your hands behind your back. Swing, twist and raise your arms again.
Courtesy of Obi and Sunpi
Hand exercises for gamers
- Everything in the wrists: Wrist and finger exercises are key to faster movement and pain prevention. Sit with your palms flat on the floor and fingers toward you in the stretch to work your forearms. Step back as far as you naturally can, rocking back and forth, holding and releasing.
- Wrist rotations: Bring your hands together and rotate them clockwise and counterclockwise in a circular motion.
- finger flexors: Extend your arms upwards with your fingers. With your other hand, push your fingers backwards. Hold and then release.
- Gaming grips: Grip practice is crucial to ensure players are sharp with their movements. Using a dumbbell or something else you can pinch and hold, lift the weight with the tension in your fingers.
Back exercises for gamers
- Gamer's Glute Bridges (Pigeon Stretch): To ensure the glutes and hamstrings stay engaged after long gaming sessions.
- Back in the game: Combat back injuries caused by sitting in one position for long periods of time. Stretch your thoracic spine by getting on all fours and arching your back up and then down for a great lower back stretch.
- Thread the upper: Rotate your body sideways on all fours again to thread one arm under the other. Relax your shoulders and lower your head to the floor, then come back up. During the threading motion, reach in as far as possible to loosen the back.
Lower body exercises for gamers
- Gluteal Flexes: Increase glute strength to help gamers maintain strong posture over time. With your lower back flat on the floor, lift one leg and propel it up. Squeeze your glutes. Your lower back should lift off the floor and then come back down to the mat in a controlled manner.
- superman: Target legs and upper arms to avoid muscle imbalances and maintain full-body fitness. From all fours, move one leg straight out along with the opposite arm. Hold, then switch position. Keep the core busy.
- Air Squats: Air squats keep the legs, hips, and glutes active.
Some of these gamer drills might take time to master, but with practice, you'll get to the next level, just like your favorite game. Whether you're an old-school Mario or Sonic fan, or prefer to rip it up in Mine Craft, Fortnite, or Call of Duty, connect with this workout to level up!