How to stay fit while gaming

Gamers are often judged as unhealthy but 92.7% of professional esports players report moderate and high levels of physical activity as part of their training. Staying conscious of healthy habits while gaming will improve your performance. But how do you stay fit while gaming?

The best way to get fit while gaming is to ensure you have balance in your life. 


Quell: Combining fitness and gaming

1. Staying Hydrated

Hydration is key to being on your game at all times. Dehydration leads to a lack of concentration so drinking water is vital for gamers. Higher levels of hydration corresponds with alertness, those that aren’t drinking enough report feeling tired. Hydration is key to feeling attentive and focused during your gaming session. The recommended amount to drink per day is 6-8 glasses of liquid. If you don’t like water then lower-fat milk and sugar-free drinks are fine, or you could try putting a slice of lemon in some water to add a zingy flavor.


Eating well helps you to stay healthy and feel at your best (ready for a successful gaming session). The NHS recommends a balanced diet meaning eating a variety of foods from the 5 main food groups. Some of the cheekier sources suggest that the best snacks for gamers are chips but sports nutrition experts recommend that gamers focus on a high-protein diet. Eating well comes down to the individual and their nutritional needs so make sure that you’re eating in a way that makes you feel healthy and energized.


Having enough sleep is essential, but it’s something most of us are guilty of neglecting. Especially gamers, late-night raids are an absolute blast but they come at a cost. 

Sleep allows your body to recharge; when you don’t have enough sleep your brain can’t function properly meaning your ability to concentrate is inhibited. Good quality sleep is important for gamers so you can stay focused and game to the best of your ability.

The US Department of Health suggests that adults need at least 7 hours of sleep per night but this will vary from person to person. While it’s tempting, those 3am gaming sessions have a negative impact on the quality of your sleep. Electronic devices emit blue light which stops the production of melatonin (the hormone that makes you feel sleepy). So, if you’re gaming in the evening it’s best to leave about an hour of screen-free time before you go to bed.


Breaking up your gaming with a bit of exercise does wonders for your gameplay, it is beneficial for both your physical and mental state. A study has found that gamers who increased the amount of exercise they did in a week also improved their international gaming ranks by 75%. Their concentration levels improved by 33% and their anxiety decreased by 43% implying that combining exercise with gaming results in better cognitive function and therefore higher gaming ability.

Experts suggest you should aim for about 30 minutes of moderate exercise a day. Where possible this should include a mix of aerobic and strength training. This could include going to the gym, running or even jumping rope. If you don’t like these types of exercise it doesn’t mean you can’t exercise! You could get your friends together for a game of soccer or basketball or even go for a walk to get your heart rate up. Exercise is important if you want to stay fit while gaming.  If you really aren’t keen on traditional exercise, plug your Impact in and crush a 20 minute high-intensity workout.


Including a bit of movement throughout your gaming session helps you to keep fit. We all know that wonderful feeling when you stand up and stretch out after a long period of sitting down. Remembering to build in time for stretching between games is crucial. Not only does it feel good, but it can also help you to avoid injury. You should stretch your wrists, shoulders, neck and back as they can suffer from strains if you remain sitting down while gaming for long periods of time. 

Working out while gaming

The answer to staying fit while gaming is balance…

Creating enough time to game, stay fit and manage other commitments all at once can be challenging. Although the benefits fitness has on gaming are clear, once you’re fit you have to stay fit and establishing these habits requires a lot of commitment. Exercise in particular can be challenging, many struggle with finding time to get to the gym and few people have a dedicated workout station at home.

Quell has developed a fitness gaming platform that can be used to supplement your weekly exercise. In traditional gaming you watch your character run around endless maps and conquer all sorts of enemies, why not use your movements to control your character and get your own boxer physique? Combine your love for gaming with your weekly workout to feel the fitness benefits and free up more time for the things that mean the most to you. 

Our new boxing game Shardfall uses resistance bands, motion tracking and procedurally generated gameplay to give you a thrilling experience tailored to your fitness levels. Get fit as you run around our immersive world and fight enemies by throwing a variety of punches to perform a boxer combo.

Gamify your workout with the Quell Impact and our launch title Shardfall to stay fit while gaming.