Gaming and long periods of sitting often go hand in hand. Who does not know this feeling? You want to finish that ranked game with a win or just take down the boss quickly, and before you know it, you have been sitting in front of the screen for six hours without realizing it. This prolonged sitting can have an unnoticed effect not only on a gamers’ health, but also on their in-game performance. Read this blog post to find out exactly how prolonged sitting affects your performance and what you can do about it.
Our society is spending more and more time sitting in everyday life, and the trend is clearly on the rise. According to the DKV Report for 2023, the average German sits for 9.2 hours per workday, an increase of 0.5 hours compared to 2021.
This trend is even more pronounced among gamers. Gaming is a sedentary activity by nature, and when combined with increased sitting time outside of gaming, it can accumulate to alarming levels. According to our 2023 eSports study, the average sitting time for German gamers and esports athletes is 10.1 hours per day, which is one hour more than that of the general German population. However, our research also showed that 54% of respondents meet the WHO’s minimum recommendation for physical activity, meaning they get enough exercise. Nonetheless, this is often not enough to counteract sitting times of more than 8 hours, which can lead to health consequences.
Prolonged sitting is associated with several negative health consequences. Extended sitting periods result in minimal activation of large muscle groups, leading to decreased metabolic activity. In the long term, this can contribute to the accumulation of body fat, leading to overweight and obesity, among other risks. Prolonged sitting is associated with an increased risk of type 2 diabetes, cardiovascular diseases, metabolic disorders, cancer, and may even lead to a higher risk of premature death. In addition, prolonged sitting, especially when combined with poor posture, can lead to musculoskeletal disorders. The extended inactivity causes muscle tension and weakening, resulting in muscle imbalances, which can cause pain, especially in the shoulder, neck, and back areas. In summary, the more time we spend sitting, the greater the risk of disease and, in the worst case, premature death..
In addition to the health consequences, prolonged sitting also negatively affects in-game performance. Long gaming sessions not only involve prolonged sitting times but also require many repetitive fine motor movements in the arms, hands, and fingers, such as the repeatedly clicking the mouse. Without regular breaks, these movements can lead to overuse injuries and musculoskeletal disorders, such as “gamer’s thumb” or “mouse arm“. These conditions can lead to in extended forced breaks or significantly impair motor skills.
Another factor that reduces performance is the decline in cognitive abilities. Prolonged sitting reduces blood flow to the brain, negatively impacting brain function. This affects the ability to maintain concentration and attention for long periods of time. Additionally, gamers who sit in front of the screen for hours without breaks experience mental fatigue due to the constant high stimulation of the game. High screen time also has negative effects on eye functions, such as visual processing and reaction speed. The consequences include poorer decision-making, reduced motor control, and slower attention and reaction times.
To avoid the health risks associated with prolonged sitting, it is essential to promote an active lifestyle – meaning more physical activity and less sitting. For gamers, this involves integrating active breaks into their gaming sessions to interrupt continuous sitting. Active breaks can also enhance in-game performance.
Active breaks help you mentally and emotionally reset and refocus, especially when you are feeling frustrated or “tilted”. Simply walking around the room for five minutes improves blood circulation throughout the body, particularly in the brain. This improved circulation boosts cognitive performance, which can positively affect reaction time, motor control and decision-making.
Additionally, taking breaks reduces strain, which temporarily alleviates overuse and fatigue, especially in the hands, arms, and eyes. Bodyweight exercises and dynamic stretching during breaks counteract the strain from sitting and playing, further promoting blood circulation. Our latest study also showed that taking breaks between competitive games temporarily reduces perceived physical strain. However, to protect your body from long-term exhaustion, overload syndromes, and illnesses, regular physical activity should be pursued alongside taking breaks.
Ideally, it is recommended to take a break after each round or every 50 minutes. At the latest, a 5-10 minute active break should be taken away from the PC or console after 90-120 minutes. Stepping away from the PC or console helps clear your mind and return to the game more focused. As a general rule, the longer you play, the longer your break should be. It is important to monitor your own playtime, for which an alarm clock can be used.
In addition to taking breaks, it is crucial to incorporate physical activity into your daily life. Physical activity is essential to counteract the health risks associated with prolonged sitting. Ideally, you should aim for 60 to 75 minutes of moderate-intensity exercise daily to balance out more than eight hours of sitting. The WHO recommends 150 to 300 minutes of moderate-intensity or 75 minutes of vigorous-intensity aerobic exercise per week, along with two strength training sessions targeting all major muscle groups, to benefit from the health effects.
There are additional benefits for gamers to engage in physical activity. Beyond the health benefits, strength training and aerobic exercise positively affect cognitive function, reduce stress, and improve concentration. Incorporating physical activity can thus not only enhance overall health but also elevate the gaming experience to the next level. For more details, see our training recommendations on the eSportwissen website. Flexibility is also crucial for gamers. To combat back or neck pain, it is beneficial to stretch tense muscles, such as the hip or abdominal muscles.
Prolonged sitting poses a health risk for gamers and is associated with decreased performance. However, there is a simple method to counteract these negative effects: physical activity. Reducing sitting time with active breaks and integrating physical activity into daily life are essential. Being mindful of breaks and physical activity can improve overall health and enhance cognitive and motor performance in games, leading to a better gaming experience. Therefore, it is important to recognize these risks and actively take measures to mitigate them. In our next blog post, we will discuss exercises that you can incorporate into your active breaks.
