Whether you’re a regular gym goer getting some well-deserved downtime with a console, or you’re a serious gamer looking to turn pro, there’s no doubt that gaming is a sedentary affair. Now fitness and mindset coach, Obi Vincent has partnered with one of the UK’s largest broadband providers, EE, and gaming talent agent excel sports, to create GIFT (Gaming Intensity Fitness Training) providing training tips and drills for gamers.
This innovative fitness routine was designed by Obi Vincent alongside Excel esports (EE) Performance Manager Ewen Bufton to improve player performance. In training, demonstrated by Vincent and Twitch streamer Sunpi, the focus is on improving the endurance and cognitive abilities of video game players. EE, while doing research for this project, found that in the UK the average gamer spends an average of 7 hours a week gaming. This figure is believed to increase to around 8.5 hours in the US. EE’s research also revealed that nearly two-thirds of gamers experienced fatigue during gaming sessions and learned that gamers will play an average of three hours without taking a break. Gambling is serious business. Excel esports, home to some of the biggest names in the industry, including Fortnite prodigy Jaden “Wolfiez” Ashman (the youngest player to earn $1 million in esports), understands that every act of preparation counts when it comes to it’s about being the best player. As well as having good physical condition, Bufton says mental well-being is another crucial asset for any player looking to perform at the highest level. Additionally, EE’s research found that more than half of gamers studied experienced stress while gaming. So, to help improve the physical and mental prowess of gamers, here are 5 tips to stay sharp when playing online:
- Take regular breaks: At least five minutes every hour. Use this time to stretch, reducing the risk of soreness distracting you while you play. Practice meditation and deep breathing: When you get into a competitive game, relax your body and mind.
- Stay hydrated: Even a small 1% drop in dehydration can impact your performance. Drink at least 200ml of water every hour for 8 hours of the day. Start the day with a glass of room temperature water, it helps boost metabolism and is a great way to start the day well hydrated.
- Increase your exposure to natural light: Ten minutes of daylight in your first waking hour will dramatically increase alertness levels and help you maintain a healthy 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, like browsing on your phone, will reduce your ability to focus on the game at hand.
Try the EE workout “Gaming Intensity Fitness Training”
Obi Vincent points out that players often don’t understand the impact fitness can have on their overall performance. “This workout will help with full body mobility and make sure to strengthen the muscle groups players use the most,” Vincent told M&F. “This is very important because prolonged sitting can cause problems such as neck pain, wrist pain, and can affect your posture due to sitting slightly reclined when using a computer. That’s just as well to give our eyes a break from too much screen time”
Players of all fitness levels can attempt the workout, designed to provide fundamental movements that will benefit the body when practiced over a period of time.
Upper body exercises for gamers
- Neck rotations: Shoulder and neck strength is important for players to stay agile and perform at their best. Be careful when performing neck rotations, however, so that you only use your regular, comfortable range of motion in a slow and controlled way. Skip this move or any other move if you have or think you have any physical issues that might conflict with the exercises in this workout.
- Shoulder rotations: Shrug your shoulders and slowly come down. Rotations backwards, then forwards.
- SHOULDER CARS: This moment may take some mastery so watch the video. Arms at the side, then raise them, fingers to the sky. Turn the palms back, then lower the hands behind the back. Pivot, twist and raise your arms.
Manual exercises for players
- Everything in the Wrists: Wrist and finger exercises are essential for speeding up movement and preventing pain. With palms flat on the floor, fingers facing you, sit in the stretch to work the forearms. Go as far as you naturally can, rock back and forth, hold and release.
- Wrist Rotations: Bring your hands together and twist in a circular motion, clockwise and counterclockwise.
- Finger flexors: Straighten your arms with your fingers up. Push your fingers back with the other hand. Hold then release.
- Game handles: Grip drills are crucial to ensure players are precise in their movements. Using a dumbbell or any other object you can pinch and hold, lift the weight with the tension placed in your fingers.
Back exercises for gamers
- Gamer’s gluteal bridges (Pigeon Stretch): To ensure that the glutes and hamstrings stay activated after sitting for long gaming sessions.
- Back in the game: Combat back injuries associated with 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 needle: Again, on all fours, turn your body sideways to tuck one arm under the other. Relax your shoulders and lower your head to the floor, then stand back up. Reach as far as possible during the donning motion to loosen the back.
Lower body exercises for gamers
- Flexions of the gluteal fibers: Increase glute strength so players can maintain strong posture for longer periods. With your lower back flat on the floor, raise one leg and push it up. Tighten your glutes. Your lower back should come off the floor and then come back down to the mat in a controlled manner.
- Superman: Target the legs and upper arms to prevent muscle imbalances and maintain full-body fitness. On all fours, move one leg outward with the opposite arm. Hold, then change position. Keep the core engaged.
- Air squat: Air squats keep the legs, hips, and glutes active.
Some of these game drills can take time to master, but with practice you’ll take it to the next level, just like with your favorite game. So whether you’re an old-school Mario or Sonic fan, or prefer to rip on Mine Craft, Fortnite or Call of Duty, interface with this workout to take it to the next level!
