Gaming and Health Risk: It May Be An eSport, But It Doesn't Treat You Like Sports

Oh, if only gaming could work for you as it does for your avatar; muscling up in a single second with a buff… Sadly, gaming usually does quite the opposite when it comes to your muscles, and pretty much your entire body (do you hear the echo of your parent’s voice telling you to sit up straight?)

Gaming is a well-known sedentary activity, which means it’s done in a seating position. All that sitting put together is not good for you in the long run (yup, there’s even a risk in plain ol’ sitting).

But the intention of this blog post is not to scare you. We want to give you a heads-up so you can take care of yourself properly.

As the world becomes increasingly digital, the number of people who play video games is on the rise. According to a report by the Entertainment Software Association, 65% of American households have at least one person who plays video games regularly. Gaming has become a popular pastime for people of all ages, as it provides a much-needed escape from the overwhelm of real life, a chance to connect with others, and an opportunity to improve many skills, like hand-eye coordination or problem-solving. However, as with any activity, it is
important to be aware of the potential health risks associated with it and take steps to minimize those risks.

Here are some of the most common health issues in gamers, how to recognize them, and what you can do to prevent them.

Repetitive Strain Injury (RSI)

Just try and think of the number of times you’ve clicked a mouse so far. No, we know it’s impossible to determine, but we can both agree that it’s a long array of digits in that one. Having imagined that, it’s no wonder that one of the most common gaming-related health issues is repetitive strain injury (RSI). RSI is caused by repetitive motions, such as clicking a mouse or pressing buttons on a controller. These repetitive motions can lead to inflammation and damage
to the tendons, muscles, and nerves in the hands, wrists, and arms, which then leads to pain, discomfort, and a loss of strength and dexterity in the affected areas.

Symptoms of RSI can include:
● Pain and discomfort in the hands, wrists, and arms
● Tingling or numbness in the fingers
● Weakness in the hands and fingers
● Cramping or stiffness
● Loss of grip strength

Are you experiencing any of these symptoms? It is important to take frequent breaks and occasionally stretch your arms, hands, and wrists to prevent RSI. Experts recommend taking a break every 20 minutes to stretch, at least your hands and fingers. As with any exercise, stretching is a must. You should also adjust your posture and positioning to minimize the strain you put on your hands. Use a comfortable, ergonomic mouse and keyboard. This will also help
you to avoid gripping your mouse or controller too tightly.

Eye Strain

Another common gaming-related health issue is eye strain. Prolonged screen time can lead to dry eyes, blurred vision, squinting, and persistent headaches. The blue light emitted by screens can also disrupt the body's natural sleep-wake cycle, leading to insomnia and other sleep-related problems.

Symptoms of eye strain can include:

● Dry, itchy, watery, or red eyes
● Blurred vision
● Headaches
● Doubled vision
● Soreness in the neck, shoulders, or back
● Sensitivity to light
● Trouble concentrating
● Insomnia

To prevent eye strain, it is important to take regular breaks, blink frequently, and use the 20-20-20 rule. This rule states that every 20 minutes, you should look at an object that’s (at least) 20 feet away, and gaze at it for 20 seconds. This helps to relax the eye muscles and reduce the risk of eye strain. You should also adjust the brightness and contrast of your screen to a comfortable level, and reduce glare by using a screen filter or an anti-glare screen protector.

Sitting for long periods of time

Sitting for long periods of time can also lead to a number of health problems, including back pain, poor posture, and obesity. Prolonged sitting can lead to a decrease in blood flow, which can cause the muscles to tighten and the joints to stiffen, resulting in pain, discomfort, and a loss of mobility.

Symptoms of prolonged sitting can include:

● Frequent back and/or neck pain
● Shoulder pain
● Stiffness in the joints
● Weight gain

It is important to take regular breaks to stand up, stretch, and move around to prevent these issues. Experts again recommend taking a break every 20 minutes to stand up, stretch your legs, and move around. You should also adjust your posture and positioning to minimize the strain on your back and neck. It's also important to use support to avoid slouching or leaning forward when sitting, such as an ergonomic chair or one of our pillows designed especially to prevent this very issue.

Sleep disruption

How regular is your sleep? Do you sense tiredness at approximately the same time each night (night, mind you!), or do you find yourself not being able to fall asleep for hours even though you’ve already ticked in for the night? Many gamers find it difficult to fall asleep after playing for long hours. This can lead to insomnia, fatigue, and other sleep-related problems. The blue light emitted by screens can also disrupt the body's natural sleep-wake cycle, making it harder to fall asleep and stay asleep.

Symptoms of sleep disruption can include:

● Difficulty falling asleep upon going to bed
● Waking up frequently during the night
● Feeling tired or groggy in the morning or during the day
● Trouble concentrating
● Irritability and feeling distracted

The first step in addressing sleep disruption is to stop playing at least an hour before bedtime and to establish a regular sleep schedule. This will allow your body to adjust to a consistent sleeping routine and make it easier to fall asleep and stay asleep. You should also avoid screens in general before going to bed (also, at least an hour before bedtime) and reduce the amount of blue light that you are exposed to in the evening, either by using blue light filters on
your devices or adopting the use of glasses that block blue light.

Physical Inactivity

Do you have a fitness routine or maybe go to the gym? If not, consider taking up at least some form of physical exercise. Prolonged gaming sessions add up to the sedentary lifestyle and lead to a lack of physical activity. This contributes to weight gain, obesity, and other health issues.
Leading a life where your every day is mostly spent sitting down increases the risk of cardiovascular disease, diabetes, and other chronic health conditions.

Symptoms of physical inactivity can include:
     ● Weight gain
     ● Increased body fat
     ● Decreased muscle mass
     ● Increased risk of chronic health conditions

To prevent physical inactivity, it is important to engage in regular physical exercise and (even though it pains us to say it) set limits on gaming time. As difficult as it may be in the beginning, you’ll be glad you did so in the long run. Start by setting a timer for gaming sessions, taking breaks to move around, or engaging in other physical activities after the alarm goes off.

For Scrollers, Swipe-Downers and F-Readers – A Summary

For all you fast readers who’ve just taken a shortcut (as we gamers like to do, no judging! 😀), here’s a summary of key takeaways and what you should do to prevent health issues associated with gaming:

● Take frequent breaks and stretch your arms, hands, and wrists to prevent repetitive strain injury (RSI)
● Adjust your posture, use a comfortable and ergonomic mouse and keyboard, and add preventive support to keep your body up the right way (For the most awesome support click here!)
● Take regular breaks, blink frequently and use the 20-20-20 rule to prevent eye strain
● Adjust the brightness and contrast of your screen to a comfortable level, and reduce glare by using a screen filter or an anti-glare screen protection
● Use regular breaks to stand up and move around to prevent sitting for long periods of time and issues that arise from a sedentary lifestyle
● Maintain a good posture and adjust the position of your computer to prevent back pain, poor posture, and obesity.