Workout Routines You Can Do While Gaming

Long before Pokemon Go got more than 130 million nerds out of the couch and onto the streets to hunt monsters, I had come up with a solution that allowed me to stay in shape while playing video games.

As friends ask for advice often on how to lose or maintain a healthy weight while gaming I figured other gamers might benefit from this list of physical activities that can be combined with computer gaming sessions.

Many games have shorter or longer periods of time where you are just waiting. It can be during loading screens, cinematics or simply because you got yourself killed and are waiting for a respawn. Utlize idle time like this smartly by getting out the chair and workout.

Back in 2015 when I was still playing a lot of Heroes of the Storm, I shared the workout routine that I combined with my play sessions.

It features a couple of different exercises and the number of repetitions is slowly increased as the death timer gets longer.

The workout routine can be easily adjusted to other games with a similar death and respawn mechanic (Hint: It works perfect as an exersize plan for League of Legends).

For games like Overwatch, however, where the respawn timer is much shorter you may want to keep the number of repetitions lower, but add more physically straining activities by adding weights to your squats etc.

If you are playing a game that doesn’t have a lot of downtime, you may be better off running your exercise session simultaneously with your gaming. This works best in games that aren’t super reliant on accuracy.
The best way I’ve found to train while playing video games is to jump on my exercise bike. I’ve played through multiple Final Fantasy games peddling away.
Unfortunately biking and gaming works best with console games or at least games that allow you to use a controller. (Although there are some bikedesks on the market that could help you work up a sweat while playing PC games with a keyboard and mouse as well).

Another way to train while you play is to always have a handle or two near you when gaming.
In most games there are moments where you can let go of keyboard or mouse with one hand. These are the times you grab your handle and do some bicep curls. While it might not give you a lot of cardio, it will build strength over time.

Get a standing desk! I am not kidding, just changing your posture from sitting to standing for 6 hours will help you burn an additional 54 calories a day.

I bought my adjustable desk 3 years ago and I haven't looked back. Apart from burning extra calories, it also helps prevent the shoulder and back pain I was experiencing after longer gaming sessions. So even if you aren't looking to lose weight, I can recommend switching your gaming setup over to a table that you can lower and rise at will.

When you are looking to add some extra calorie burn into your gaming sessions, just standing of course isn't not enough to count for a proper workout. Which is why the second step is to get a resistance band.

Now start doing standing abductors. And no that is not a new space invasion game. Check out the video below for a tutorial.

If you don’t have anything to attach the band to near you computer, you can just wrap it around your other leg.

You can also do Kickbacks and again use your other leg as anchor if you can’t attach the band to anything.

Another great piece of exercise equipment for gaming is a stability ball. This helps you train your core strength and gives you the option to move around and engage your muscles while you game.

Just remember that posture is everything. Be very mindful that you don’t slouch as if you do, you could start experiencing back pains.

Just a quick note. Rather than using the resistance bands with handles or straps that are shown in the two tutorial videos, I prefer to use so-called Exercise Loops.

The reason for this is that you want the training part to be hands free, leaving both of your arm extensions available for keyboard or mouse control.

If you have not worked with resistance bands before it is great to be able to start out with a light resistance and work your way up.

Even for well-trained people, resistance bands are challenging and on days with low energy, it's better to go down one resistance level than to not slap the band on at all.

These can also be used to do shoulder exercises (although probably not while playing), which will help you avoid back and shoulder pain after long gaming sessions.

Buy an exergaming app or game. I mentioned Pokemon Go earlier, but that are games that are even more tailored to combining an active lifestyle with gaming. If you are in to running I can recommend the Zombies, Run! App it accompanies your training with a story and helps you up your heart rate when the zombies start chasing you. You also collect material to build up your base adding a bit of an RPG or basebuilder element to the experience.

There really is nothing that gets you motivated to work out like a mission to ensure your own survival.

If you have a console there are also a lot of choices available when you want to combine play time with training. There are dancing games, boxing games, fitness games just to mention a few and most motion sensor games will give you a bit of a workout just because you are usually standing and flailing your arms around.

If the list of methods to burn calories when gaming seems overwhelming, don’t worry. Just pick one option that speaks to you and start out there. Keep in mind that losing weight is just a question of calories in versus calories out.

So even the slightest increase in movement will be helpful. Test out the options and find the one that fits your life and personal preferences best. The key to success in exercise are routines and the key to establish a good routine is to stick with it. Sticking to something is a lot easier if you enjoy it.

Let me know if any of these methods to mix gaming and exercising has worked for you or share your tip to work up a sweat while playing video games.