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8 Healthy Tips for Gamers - Ergonomics

8 Healthy Tips for Gamers - Ergonomics

 

What Is Ergonomics And Why Is It Important?

Ergonomics is the study of the human body. It enables the things people use to conform to the natural form of their body, so that they can no longer be distracted to take care of some of their physical discomforts.

Why Ergonomics Are Important For Gamers?

E-sports is the use of electronic equipment as sports equipment to conduct a competition between people's intelligence and physical strength. Professional e-sports also has higher requirements for physical strength. For gamers, there are actually great risks. The reasons are as follows:

Serious gamers sit most of the time

Often use the same hand and wrist movements repeatedly

These two factors put you at risk for various repetitive strain injuries, musculoskeletal diseases and other diseases, including:

Gamer's thumb (De Quervain's tenosynovitis)

Mouse hand

Tennis elbow

Chronic low back pain

And more...

These are similar injuries that can be sustained in traditional contact sports. How can other sports athletes avoid serious injuries leading to poor performance or worse, so that they can withdraw from the game? They practice good physical fitness and posture every day.

Here Are 8 Healthy Practices To Keep You Safe and Well Conditioned For Gaming

1. Maintain Good Back Posture

This is the most important tip! Exercise good posture!

Maintain a slight (natural) curvature of your back and don't slouch.

Start by sitting down on your chair with your back pressed firmly against your backrest.

Next, push your shoulders slightly backward while pushing your chest slightly forward.

Finally, lift your head up straight so that it’s in line with both your neck and core.

2. Set The Right Backrest Angle

The ideal angle to set your chair is at 90-degrees. However, maintaining a 'perfect' upright position for long hours is nearly impossible. That's because our stabilizer muscles will fatigue and our body will slouch forward after a prolonged period of sitting. 

You do not want to overwork or strain your muscles. Periodically, adjust your backrest and try different angles to keep your body comfortable to avoid injuries. 

3. Set The Right Seat Height

It is critical to be comfortable in your seat. Similar to positioning your backrest, you must also adjust your seat level to adapt to the screen.

Your eyes must be level to the center of your screen to avoid any unnecessary upward or downward tilt in your neck. If you need an additional lift in your seat, consider a seat cushion.

Allow your arms and elbows to be able to rest at a 90-degree angle on your arm rest. Do not over-extend your joints, which may cause elbow or shoulder strain.

Be sure your feet can reach flat to the ground and straighten your hips to maintain a comfortable and stable position.

4. Move Your Screen The Correct Distance Away

Rule of thumb is to set your screen one arm's length away from your seated position. Adjust to what make you most comfortable.

Set a distance that suits your own vision. This can help you focus and have a quicker reaction time than your opponents!

5. Make Sure Your Arms Are Supported

The position of the armrest or table should be such that your shoulders and elbows are more or less at an angle of 90 degrees. This helps reduce muscle pressure and prevents any serious injuries.

An ergonomic keyboard and mouse can help you keep your arms and wrists in a neutral position while playing, and further reduce the risk of repetitive strain injuries.

6. Take Frequent Breaks

Keep the blood flowing in your body and naturally activate other muscles that were idle while your were sitting. Get up and walk around every 30 mins to 1 hour to re-energize your body. 

7. Control Your Breathing

It can be difficult to control your breathing! Imagine yourself in the last few seconds of the game, adrenaline soaring, you need to play an important role for your team. However, you will feel panic and suffocation.

Irregular breathing can cause muscle tension, especially under adrenaline-driven and stressful situations. Practice deep breathing to relax your muscles and calm your body and mind.

8. Exercise Regularly

Do gamers need to exercise?

Yes!!!

Although games are not traditional physical and full contact sports, you still use your body muscles frequently. You need to adjust and train your muscle endurance to stay healthy and safe during long hours of play. Just like traditional sports, this does not happen overnight.

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