# Winning Starts with Wellbeing
  
## Introduction

Esports is often thought of as a purely mental pursuit — strategy, reflexes, focus, and communication. However, beneath the surface of screen-lit stages and roaring digital crowds lies a fundamental truth: **peak performance in esports requires more than just fast fingers and sharp minds**. Just like traditional athletes, esports players must care for their **physical, social, and psychological wellbeing** to remain competitive, healthy, and happy.

In this article, we’ll explore:

* Why wellbeing matters in esports
* The different types of physical activity that benefit players
* The mental and social impact of physical activity
* Fascinating insights into how top players train and maintain balance
* Useful links to interviews, studies, and supporting organisations

  

## Why Wellbeing is Essential in Esports

Esports players may not run laps around a field, but their bodies and minds are constantly under strain. Long hours of practice, high-stakes tournaments, and intensive travel schedules can lead to fatigue, anxiety, poor posture, repetitive strain injuries (RSI), and even burnout. Without a focus on wellbeing, players risk **declines in performance, health problems, and shortened careers**.

### A Demanding Lifestyle

Professional esports players often train for **6–12 hours a day**, managing split-second decision-making under pressure. This high demand on mental acuity makes wellbeing strategies essential not just for health, but for success.

### The Science Backs It

Research has shown that **physical activity improves cognitive function**, reaction times, and stress resilience — all key performance indicators in gaming.

> “Exercising regularly has been shown to significantly improve the performance of competitive gamers by increasing mental clarity, focus, and emotional control.”
> — *Dr. Joerg Koenigstorfer, Technical University of Munich*

  

## The Different Types of Physical Activity

Esports players need to think beyond stretching their fingers and sitting correctly. Here are the main types of physical activity that support both physical and mental performance:

### 1. **Sport**

**Team Games** (e.g. football, basketball) and **individual sports** (e.g. tennis, swimming) offer competitive, structured physical exertion.

**Benefits for esports players:**

* Develops **teamwork and communication** skills
* Enhances **discipline and routine**
* Boosts **cardiovascular fitness** for better blood flow and alertness

**Example**: *Team Liquid* integrates soccer matches into weekly training to promote both fitness and camaraderie.

### 2. **Physical Recreation**

This includes activities such as **walking, cycling, swimming for leisure**, or dancing informally.

**Benefits:**

* Easily accessible, low-pressure activities
* Provides **mental relaxation**
* Improves **mood and energy levels**

**Fun fact**: Walking meetings are increasingly used by game devs and esports coaches alike — movement helps encourage open thinking and reduces screen fatigue.

### 3. **Outdoor Activities**

Activities like **rock climbing, mountain biking**, or hiking challenge players in different environments.

**Benefits:**

* Strengthens **problem-solving skills**
* Breaks monotony of indoor gaming life
* Improves **overall muscle and joint health**

**Example**: Esports org *100 Thieves* encourages its creators to engage in outdoor retreats and challenges to build character and refresh mentally.

### 4. **Physical Education**

This includes **structured movement-based education**, such as dance, team games, gymnastics, or combat sports learned through school or local classes.

**Benefits:**

* Builds foundational movement literacy
* Encourages **competitive drive**
* Helps build **discipline and self-assessment**

**Link**: [UK National Curriculum for Physical Education](https://www.gov.uk/government/publications/national-curriculum-in-england-physical-education-programmes-of-study)

### 5. **Physical Fitness**

Fitness classes, weight training, **yoga**, **Pilates**, and **aerobic workouts** fall under this category.

**Benefits:**

* Builds endurance for long gaming sessions
* Prevents back and wrist issues from poor posture
* Supports better **mental clarity and anxiety reduction**

**Case Study**: *Red Bull's “Level Up” Program* includes tailored physical training plans for esports players.
[Red Bull Level Up](https://www.redbull.com/int-en/projects/level-up)

  

## The Benefits of Physical Activity for Esports Players

Let’s dive deeper into **how physical activity supports the career and wellbeing of esports players**, especially in physical fitness, mental health, and social interaction.

  

### 1. **Maintaining Good Fitness for Esports**

#### a. Increased Ability to Cope with Stress

Esports is intense — one wrong move can cost a match. Players often deal with stress, anxiety, and even panic under pressure. **Regular physical activity helps reduce stress hormones (like cortisol)** and increase the production of mood-stabilising chemicals like serotonin and dopamine.

**Quote**:

> “I didn’t realise how much a daily run could clear my head until I started doing it. It’s honestly helped me win games.”
> — *Jordan “n0thing” Gilbert, former CS\:GO pro*

#### b. Improved Cognitive Function

Fitness has a direct connection to **brain health**. Improved blood flow means better concentration, decision-making, and multi-tasking — all crucial in competitive matches.

Studies have shown that **20 minutes of moderate aerobic exercise can boost reaction times by up to 20%**. In esports, this can be the difference between winning and losing.

**Research link**:
[Neuroscience and Sports Performance – NCBI](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3951958/)

  

### 2. **Physical Health**

#### a. A Healthy Heart

Cardiovascular exercise such as jogging or swimming improves heart efficiency. A healthy heart keeps oxygen and nutrients flowing to muscles and the brain, reducing fatigue during long competitions.

#### b. Appropriate Body Fat Ratio

Maintaining a **healthy body composition** helps reduce risks of metabolic diseases and improves mobility. Some esports players experience weight gain due to sedentary routines, so balancing this with movement is key.

#### c. Muscle Use to Maintain Strength and Prevent Degeneration

Regular strength training or even bodyweight exercises help maintain **muscle tone and joint health**, which prevents repetitive strain injuries — a common risk for esports players who use keyboards and controllers intensively.

#### d. Healthy Metabolic Rate

Exercise increases metabolism, which not only helps with energy and weight regulation but also improves **sleep quality** — essential for memory consolidation and focus.

**Case Study**:
*Excel Esports* employs a strength and conditioning coach who works with players weekly to ensure they’re balancing mental and physical workload.
[Excel Esports Performance Approach](https://xle.gg/)

  

### 3. **Psychological Wellbeing**

#### a. Self-Esteem

Achieving goals in fitness, whether that’s running 5K or mastering a yoga pose, builds **confidence** that can translate into competitive gameplay.

#### b. Self-Confidence

Physical activity creates opportunities for **personal achievement** and discipline — especially important when esports players are struggling with loss streaks or performance dips.

#### c. Decrease in Loneliness

Fitness activities often take place in group settings, whether in a gym or on a sports field, providing a chance to meet others and **break social isolation** — a risk for solo-practice-heavy players.

#### d. Increase in Social Wellbeing

Team sports, group exercise, and fitness communities (like CrossFit, parkrun, or Zumba) promote connection, inclusion, and **a sense of belonging** — which can help counteract burnout.

**Useful Link**:
[Mind UK: How Exercise Helps Mental Health](https://www.mind.org.uk/information-support/tips-for-everyday-living/physical-activity/)

  

## Real-World Insights from the Esports Industry

### 1. Interviews with Professionals

* **Dr. Jordan Tsai** – Sports scientist and physical therapist working with esports athletes.
[Twitter: @drjtsai](https://twitter.com/drjtsai)

* **Klaus Kajetski**, founder of *ENCE*, talks about introducing yoga and cardio to his team’s daily routine.
[Watch on YouTube – ENCE Bootcamp Interview](https://www.youtube.com/watch?v=BXZl6nO_oac)

* **Fnatic’s Peak Performance Program** includes gym training, mental coaching, and diet planning.
[Fnatic HP Omen Case Study](https://www.hp.com/us-en/omen/omen-esports.html)

### 2. Organisations Supporting Holistic Health in Esports

* [*Esports Healthcare*](https://esportshealthcare.com/) – A platform created by medical professionals to provide injury prevention, mental health support, and nutrition advice for esports players.

* [*British Esports Federation*](https://britishesports.org/) – Offers education and wellbeing resources for schools, students, and aspiring players.

* [*GScience* (Now Adamas Esports)](https://www.adamas.gg/) – An esports performance and health consultancy supporting professional teams.

## Summary Table: Physical Activity Types and Benefits

| Type of Activity | Examples | Main Benefits for Esports Players |
| ------------------- | -------------------------------- | ------------------------------------------------------------------- |
| Sport | Football, Tennis, Basketball | Teamwork, cardiovascular fitness, discipline |
| Physical Recreation | Walking, Leisure Cycling | Relaxation, stress relief, low impact movement |
| Outdoor Activities | Rock Climbing, Hiking | Mental reset, strength, variety |
| Physical Education | Dance, Gymnastics, School Sports | Foundation movement, self-assessment |
| Physical Fitness | Gym, Yoga, Fitness Classes | Strength, endurance, injury prevention, improved cognitive function |

## Final Thoughts

The esports industry is no longer blind to the importance of **whole-person wellbeing**. Organisations, coaches, and players are beginning to realise that **winning starts with health**, and health starts with movement, mindfulness, and meaningful connection.

Whether it’s a daily walk, a group fitness class, or an intense team sport, physical activity is the secret weapon behind many esports champions.

> “Healthy body, healthy mind. You can’t game your best when you’re not feeling your best.”
> — *Stephen “Snoopeh” Ellis, former League of Legends pro and advocate for player wellbeing*

  

## Further Reading and Resources

* [Esports Healthcare – Full Health Resources](https://esportshealthcare.com/)
* [British Esports Association – Education Hub](https://britishesports.org/education/)
* [Adamas Esports – Performance Services](https://www.adamas.gg/)
* [Mind UK: Mental Health & Physical Activity](https://www.mind.org.uk/information-support/tips-for-everyday-living/physical-activity/)
* [Red Bull’s Level Up Program](https://www.redbull.com/int-en/projects/level-up)