# Play Better: The Wellbeing Advantage

## Introduction

The world of esports is fast-paced, highly competitive, and increasingly demanding. Players are expected to perform under intense pressure, maintain long hours of screen time, and continually adapt to shifting meta-games. Behind the scenes, the players’ **physical fitness, mental health, and social wellbeing** are essential to their success.

Gone are the days of the stereotypical “unhealthy gamer.” In today’s professional and amateur scenes, players are now integrating physical exercise, mental wellness, and social connection into their daily routines to **gain the edge over competitors and prevent burnout**.

This article explores:

* Types of physical fitness most relevant to esports
* Benefits of fitness on performance
* Signs and symptoms of poor physical or mental health
* The influence of social and psychological wellbeing
* Links to expert organisations and resources

  

## Types of Physical Fitness for an Esports Player

Although esports isn't a traditional physical sport, many elements of **physical fitness** play a crucial role in supporting top-tier performance.

### 1. **Aerobic Endurance**

The ability of the heart and lungs to supply oxygen to working muscles during sustained physical activity.

**Why it's important**:

* Enhances stamina during long practice or tournament sessions
* Increases blood flow to the brain, improving concentration and cognitive clarity
* Reduces fatigue and recovery time

**Examples**: Jogging, swimming, cycling, HIIT

  

### 2. **Muscular Endurance**

The capacity of muscles to perform repeated contractions over time.

**Relevance to esports**:

* Helps maintain posture and precision for extended periods
* Supports repetitive movements like keystrokes and mouse clicks
* Prevents muscular fatigue in the neck, back, arms, and hands

**Examples**: Resistance band workouts, lightweight training, planking

  

### 3. **Flexibility**

Adequate range of motion in joints; ability to move fluidly and comfortably.

**Why it matters**:

* Reduces strain and risk of Repetitive Strain Injuries (RSIs)
* Improves comfort and prevents stiffness in long gaming sessions
* Enhances posture and seated mobility

**Examples**: Stretching routines, yoga, mobility drills

  

### 4. **Muscular Strength**

The maximum amount of force a muscle can produce in a single effort.

**Benefits for players**:

* Supports spinal alignment and back strength for sitting
* Builds shoulder and core strength for longer gameplay sessions
* Decreases fatigue during travel and competition

**Examples**: Weightlifting, push-ups, bodyweight resistance training

  

### 5. **Agility**

The ability to change direction quickly and accurately without losing control.

**In-game advantages**:

* Quicker adjustments in aiming and movement
* Better reactions during chaotic game moments
* Improved gameplay in motion-based esports like VR or AR titles

**Examples**: Ladder drills, cone drills, short sprints

  

### 6. **Balance**

The ability to maintain control over body positioning.

**Why esports players need it**:

* Promotes stable seated posture
* Enhances breathing and focus
* Supports better ergonomic control during play

**Examples**: Balance board training, tai chi, single-leg drills

  

### 7. **Coordination**

The ability to execute smooth and accurate movements.

**Essential for**:

* Hand-eye coordination during aim-intensive tasks
* Performing complex actions in-game (e.g. fast key combos)
* Controller, mouse, and keyboard synergy

**Examples**: Dance, dribbling drills, table tennis

  

### 8. **Reaction Time**

How quickly a person responds to a stimulus.

**Crucial in esports for**:

* FPS games like Valorant, CS\:GO, or Call of Duty
* Fighting games and MOBAs
* Making quick strategic decisions in real time

**Examples**: Reaction ball drills, reflex training apps, FPS aim trainers

  

## Benefits of Physical Fitness to Esports Performance

### 1. **Improved Back Strength and Posture**

Maintaining an upright seated position for 6–10 hours daily can lead to serious discomfort. Strengthening the back and core muscles improves spinal alignment and prevents posture-related injuries.

**Did you know?**
Poor posture reduces lung capacity and brain oxygenation by up to **30%** — a major threat to cognitive clarity.

  

### 2. **Increased Energy and Endurance**

Physical fitness improves both **aerobic and muscular endurance**, which:

* Boosts alertness
* Extends peak performance during tournaments
* Supports longer, more effective practice sessions

**Real-world application**:
Many esports teams start their day with cardio or stretching to activate the body before gaming.

  

### 3. **Improved Focus and Stamina**

Aerobic training enhances oxygen delivery to the brain, helping players stay alert and make strategic decisions under pressure.

**Quote**:

> "If you're not mentally fresh, you won't perform your best — no matter how much you've practised."
> — *Caps*, pro League of Legends player

  

### 4. **Reduced Overuse Injuries (e.g. RSI)**

Improving strength and flexibility in the arms, wrists, and shoulders helps **prevent tendonitis, carpal tunnel, and muscle stiffness** — all common in long-term players.

**Useful resource**:
[Esports Healthcare – Injury Prevention](https://esportshealthcare.com/esports-injuries/)

  

### 5. **Improved Stress Management**

Exercise reduces **cortisol (the stress hormone)** and increases **endorphins** and **serotonin**, which:

* Improve emotional control
* Lower anxiety during gameplay
* Help players reset after a loss

  

### 6. **Decreased Risk of Depression and Anxiety**

Regular movement has a strong positive effect on mood and motivation — key factors in maintaining consistent performance.

**Evidence**:
Just 30 minutes of exercise 3 times a week has been shown to **cut symptoms of depression by nearly 40%** in some studies.

  

### 7. **Lower Burnout Risk**

Players often train for 6–10 hours a day. Without physical outlet or rest, this leads to:

* Emotional exhaustion
* Sleep disturbances
* Poor motivation

Fitness routines reduce burnout by **diversifying mental stimulation** and **building emotional resilience**.

  

### 8. **Faster Reaction Times**

Athletes with better physical fitness tend to react faster in both sports and games. This gives esports players a crucial advantage in:

* Split-second decision making
* Fast-paced aim duels
* Dodging, blocking, or interrupting opponents

  

### 9. **Increased Hand-Eye Coordination**

Physical drills that involve tracking, catching, or aiming help build precise control of hand and eye movement.

**Training tip**:
Tools like **Kovaak’s**, **Aim Lab**, and **reaction balls** are widely used by players to supplement fitness and reflexes.

  

### 10. **Improved Cognitive Function**

Cardiovascular exercise boosts **blood circulation to the brain**, helping with:

* Decision-making speed
* Multitasking
* Memory retention
* Attention span

**Useful link**:
[Aerobic Fitness and Brain Health – NCBI](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4241367/)

  

### 11. **Reduced Mental Fatigue**

Gaming-related fatigue often feels like:

* Brain fog
* Decreased accuracy
* Slower reaction times

Fitness helps **combat mental fatigue**, increasing resilience across hours of practice and tournament play.

  

## Signs and Symptoms of Poor Physical and Mental Wellbeing

Neglecting physical, psychological, or social wellbeing can lead to a **noticeable decline in performance, motivation, and overall health**. Here are the red flags to watch out for:

  

### **Physical Signs and Symptoms**

| Sign | Description |
| ---------------------------------------- | --------------------------------------------------------------------------------------- |
| **Reduced Sleep or Poor Sleep Patterns** | Difficulty falling or staying asleep; sleeping at irregular hours; waking tired |
| **Poor Hygiene** | Neglect of basic personal care, e.g. not showering, brushing teeth |
| **Poor Diet** | Over-reliance on energy drinks, snacks, skipping meals, or consuming low-nutrient foods |
| **Loss of Interests** | Withdrawing from hobbies outside gaming, including sports, music, or social events |

  

### **Psychological Signs and Symptoms**

| Sign | Description |
| -------------------------------------- | -------------------------------------------------------------- |
| **Low Motivation** | Lack of drive to train, improve, or compete |
| **Reduced Self-Esteem** | Negative self-talk, loss of confidence, comparison with others |
| **Personal Relationship Difficulties** | Strained communication with teammates, friends, or family |
| **Increased Emotional Stress** | Mood swings, breakdowns, inability to regulate feelings |
| **Irritability or Impatience** | Quick to anger or frustration in and out of the game |

**Tip**: These signs can also affect teamwork and decision-making during high-pressure moments, leading to **game losses or player conflict**.

  

## Social and Psychological Wellbeing in Esports

### **Social Wellbeing**

Being socially connected impacts:

* Team communication and trust
* Sense of belonging and accountability
* Longevity in the scene through healthy support networks

**Example**:
Teams like *Excel Esports* and *Fnatic* run regular **team-building activities, retreats, and group fitness sessions** to improve bonding and morale.

  

### **Psychological Wellbeing**

Mental fitness allows players to:

* Manage in-game pressure effectively
* Stay motivated during setbacks
* Avoid tilt, burnout, or anxiety spirals

**Common strategies**:

* Mindfulness and meditation (e.g. Headspace)
* Sports psychology coaching
* Journaling and personal reflection

**Quote**:

> “When your mind is clear, you see the map, the plays, the timing — everything more clearly.”
> — *Mikyx*, professional support player

  

## Summary Table: Fitness and Esports Performance

| Type of Fitness | Impact on Performance |
| ------------------ | --------------------------------------- |
| Aerobic Endurance | Sustained mental energy, blood flow |
| Muscular Endurance | Posture maintenance, arm/hand stability |
| Flexibility | Injury prevention, improved comfort |
| Muscular Strength | Core support, reduced strain |
| Agility | Rapid response, fluid motion control |
| Balance | Seated posture and hand stability |
| Coordination | Combo execution, multi-input control |
| Reaction Time | Competitive edge in timing |

  

## Final Thoughts

Physical, social, and psychological wellbeing are **no longer optional extras** in the esports world — they are essential components of sustainable high-level performance. As the industry continues to grow, teams, players, and educators must prioritise **holistic training routines** that include movement, mental fitness, and social connection.

Whether you’re a grassroots gamer, a competitive streamer, or an aspiring pro, remember:

> "Take care of your body and mind — they’re the only hardware you can’t upgrade.”
 
  


## Further Reading and Resources

* [British Esports – Health & Performance Hub](https://britishesports.org/)
* [Esports Healthcare – Wellness & Injury Advice](https://esportshealthcare.com/)
* [Mind UK – Young People and Mental Health](https://www.mind.org.uk/information-support/)
* [Aim Lab – Reaction Time and Coordination Trainer](https://aimlab.gg/)
* [NHS Every Mind Matters – Stress & Sleep Support](https://www.nhs.uk/every-mind-matters/)