As with any girl hobby, gaming is a great escape, and a wonderful pastime. But the implications of spending prolonged sessions glued to a screen, especially when coupled with the time you already spend on your phone or work desktop, could cause damaging mental and physical health issues.
Common gaming-related health problems, particularly in posture, vision and physique, can certainly be avoided. Just ask Emre Aksu, a spokesperson for the online gaming platform 1337 Games, and a pro in combating issues like ‘gamers neck’ and ‘gamer fatigue’.
Read this guide to safe gaming, to swap out bad habits for healthier ones to make the best of your hobby.
How to avoid common gaming health issues
Gamer Neck, who?
“Gamer neck,” also known as “nerd neck,” results from poor posture while gaming. Leaning your neck forward for extended periods can cause it to become misaligned, leading to neck and back pain and stiffness that can persist even after you’ve turned off your console.
Whilst gaming (or in any instance, for that matter) it’s essential to be mindful of your posture. Using an ergonomic gaming chair with a straight, high back can promote proper posture and comfort. Or, if you’re feeling a bit extra, get your hands on a posture trainer. Regular stretching is also crucial; take a break every hour to stretch your arms, neck, and back to alleviate tension and prevent stiffness. Pretty posture, coming right up.
Vision problems and headaches
We don’t need to tell you – staring at screens for too long can lead to eye strain, blurred vision, and headaches. To prevent these issues, follow the 20-20-20 rule: every 20 minutes, take a 20-second break to look at something 20 feet away. Additionally, taking longer breaks every hour can help.
Using a blue light filter on your screens or wearing blue light glasses can reduce the harmful effects of blue light. Or opt for a gaming device that offers built-in blue light reduction features.
Avoiding obesity and blood clots
Sedentary gaming can increase the risk of obesity and blood clots due to poor circulation. Taking a break every 90 minutes to walk around can promote healthy blood flow. Avoid crossing your legs or tucking them under you while sitting; instead, stretch them out. Additionally, daily exercise is just as important as your me-time. Balance your gaming sesh with a 30-minute brisk walk afterwards for the best of both worlds.
No Musculoskeletal issues here
Musculoskeletal problems, including carpal tunnel syndrome and repetitive strain injury, are super common among gamers. Carpal tunnel syndrome occurs when pressure on the median nerve in the hand causes numbness, tingling, and pain. So when you’re hands are locked in certain positions over your controller or keyboard, it could be pretty damaging.
The fix? Ensuring proper wrist alignment. PC gamers should elevate their wrists to be level with the keyboard and mouse, using a soft cushion if necessary. Console gamers can benefit from exercises like repeatedly opening and closing their hands, bending their wrists, and rolling them to promote circulation. Regularly warming up and stretching your hands and wrists before and after gaming sessions can also help.
It’s noisy in here
Exposure to loud noises in games can lead to hearing loss. To protect your hearing, keep the volume at a moderate level and use speakers instead of headphones when possible. If you prefer headphones, over-ear models are better than in-ear ones as they offer better noise cancellation and prevent the sound from travelling directly to your ear canal. Keep the volume at 50-60% of the maximum capacity and heed noise level warnings on your devices.
Dehydration station
Hydration is crucial all the time, but especially so during an intense gaming sesh. Gamers often forget to drink water while immersed in their games. Keep water or another drink nearby to stay hydrated. Avoid limiting fluid intake to prevent bathroom breaks, as these breaks are a good opportunity to stretch your legs and take a break from gaming. Why not make your desk set up cute with a water bottle station? Staying hydrated can also help prevent other gaming-related issues like headaches and fatigue.
I’m working late…cause I’m a gamer
Playing late into the night or right before bed can disrupt your sleep schedule, leading to fatigue and insomnia. Sticking to a gaming routine can help: avoid gaming a couple of hours before bedtime to allow your brain to wind down. Switch off your phone, too, whilst you’re at it. Limiting gaming hours and maintaining a consistent schedule can help you enjoy your games without sacrificing sleep, keeping you energized throughout the day. It’s a no-brainer.
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