7 Quick Easy Exercises For Gamers During Load Screens
We've all done it as gamers: stayed locked in position with the controller/keyboard in our hands and hunched over, completely absorbed in our games. It's great for mental stimulation, but can take a toll on our physical bodies. Quick breaks gives our bodies a chance to recover and stretch out cramped muscles. Here are some workouts to do while playing video games, including some without even setting down the controller. Get some workouts in and exercise while gaming:
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1. Lateral Leg Swings.
- Combats: Sitting for too long.
- Putting down the controller: No.
- Time it'll take you: Seconds.
- How: Stand up straight, shift your weight to your right leg and swing your left leg across your body to the left (hold onto something if needed). Swing for up to 30 seconds. Repeat for the other side.
- Full Workout: 30 seconds for each side.
- Benefit: Improves blood circulation in the legs.
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2. Sumo Squats.
- Combats: Sitting for too long.
- Putting down the controller: No.
- Time it'll take you: Seconds.
- How: Stand with your feet wide apart and toes pointed out. Lower your body by bending the knees until your thighs are parallel to the floor, or as far as you can go. Come back up and repeat.
- Full Workout: 2 to 3 sets of 20 squats.
- Benefit: Strengthens your thighs and glutes (tightens the buttocks).
Photo credit: verywellhealth.com
3. Ab Squeezes
- Combats: Bad posture. Inactive core muscles.
- Putting down the controller: No.
- Time it'll take you: Seconds.
- How: Sit up straight, tighten your abdominal muscles, and hold for 5 - 10 seconds. Don't hold your breath and breathe slowly.
- Full Workout: Repeat as many times as you like. Add to it: While keeping core stable, raise one foot 2 inches off the ground, hold it for one second, then repeat with the other foot. Do 20 sets of "steps".
- Benefit: Better posture. Tightens and tones core muscles.
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4. Upper Body Stretch (Tifa's Victory Stretch)
- Combats: Body, shoulder, and arm fatigue.
- Putting down the controller: Not necessary, but better if you do.
- Time it'll take you: Seconds.
- How: Stand up, lace your fingers together (if the controller was set down, otherwise just hold onto it), and stretch your arms out and over your head and far back as you comfortably can. Release your fingers, lace them again behind you, and stretch down and outwards.
- Full Workout: Repeat as many times as you like.
- Benefit: Stretches out the back, arms, and shoulders.
Photo Credit: https://www.verywellfit.com
5. Yoga: Head to Knee Pose.
- Combats: Lower back pain.
- Putting down the controller: No
- Time it'll take you: Seconds.
- How: Sit on the floor, bring one leg in and the other outstretched. Inhale, then exhale slowly as you bring your head down towards your knees. Hold the position for 10 to 30 seconds. Repeat on the other side.
- Full Workout: Hold the pose for 30 to 60 seconds.
- Benefit: Helps with lower back pain, aids in digestion, and stretches out the legs.
Photo credit: https://stock.adobe.com/
6. Yoga Position: Bridge Pose.
- Combats: Slouching. Bad posture. Lower back pain.
- Putting down the controller: Yes
- Time it'll take you: 30 seconds to 1 minute.
- How: Lie on the floor with your arms to your sides, knees bent and feet flat on the floor about hip width apart. Exhale and lift your buttocks off the floor. For extra support, move your arms underneath your body and clasp your hands together (it moves the weight to the shoulders). Breathe slowly and deeply and hold the pose for 10 to 30 seconds. Exhale and slowly bring your body down.
- Full Workout: Hold the pose for 30 to 60 seconds.
- Benefit: Improves posture. Strengthens back. Helps with lower back pain.
Photo Credit: AskDoctorJo
7. Prayer.
- Combats: Hand and wrist pain. PC gaming hand positions.
- Putting down the controller: Yes
- Time it'll take you: Seconds.
- How: Start with your hands together in a prayer position. Slowly lower your hands until feel a stretch in your arms. Hold for 10 to 20 seconds. Repeat 2 to 3 times.
- Full Workout: Repeat as many times as need to relieve stress.
- Benefit: Stretches out hand and wrist (especially for PC gamers).
Bonus:
- Lift some dumbbell weights while you're taking a quick break from gaming. It doesn't have to be 10 or 20 pounders, even small 2 to 5 pound dumbbells are good for building muscle and strength. It's much more manageable, easier to do more reps, and builds muscle more efficiently.
Extra Bonus: Stress Balls
- Pick up some stress balls from SixOn Clothing to combat Repetitive Strain Injuries like controller hand fatigue and wrist strain.
Disclaimer: I am not a doctor, physician, or an expert in any medical field. The above are guidelines based on my own personal experience, research, and opinions. If you experience any discomfort, stop immediately. Please seek professional advice if you have or come upon medical issues.
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