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5 Exercises for Gamers

Dedicated gamers can spend hours improving their video game skills from the comfort of a chair or couch.  Whether playing on  PC or console, the reality is the vast majority of gaming is done sitting down. While this might be the best way to keep your concentration on the video game, prolonged sitting can wreak havoc on your health. Weight gain, decreased circulation, muscle loss, diabetes and more are associated with a sedentary lifestyle.

5 Exercises for Gamers to do Every Hour of Gaming

Ankle Roll

Lift one foot off the ground and roll your ankle in one direction 5 times, then switch directions for 5 repetitions. Repeat with the other foot. The ankle roll will provide some motion to your ankle joint and get the blood flowing to your feet. Do 3 sets of 10 ankle rolls on each leg.


Move to the front edge of the couch or chair. Place your feet on the floor about hip-width apart, and stand up using just your legs. Be sure to keep your head up and your core engaged. The sit-to-stand exercise will engage your leg and glute muscles and help get blood flowing throughout your body. Start with 10 sit-to-stands.

Side Reach

The side reach can be done sitting or standing. Place one hand straight up and the other on your hip. Reach the outstretched hand to the opposite side to engage your oblique muscles and stretch your side body, back muscles and spine. Hold for 2 seconds. Switch sides and repeat. Try for 5 side reaches on each side every hour.

Scapular Retraction

Sitting or standing with an upright posture, reach both arms out to the side with your palms down. Keeping your arms outstretched, turn your palms up to face the ceiling while moving your shoulder blades together and down. Gaming can cause your posture to suffer if you sit with a rounded back and shoulders. Scapular retraction helps strengthen the muscles that support a healthy posture.  Do 10 scapular retractions.

Neck Rolls

Slowly tuck your chin toward your chest, roll your head toward your left shoulder, around to the right shoulder, and back to the starting position. Neck rolls will stretch your neck muscles and provide movement in your cervical spine. Repeat 5 times in one direction, then switch for 5 repetitions in the opposite direction.

These 5 quick and simple exercises can help alleviate some of the perils from prolonged sitting while gaming. There are some great options of fitness equipment that can be used while gaming. These passive exercise machines provide a way to get movement in your lower body while not having to take a break from your game.


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