Sonia
If you are looking to sneak in some exercise while enjoying your favorite video games, you are in the right place. Combining gaming with a bit of physical activity can be a game-changer for staying fit without missing out on game time. Here are 15 exercises you can easily do right from your gaming chair or couch.
Seated Leg Lifts
This one is perfect if you are glued to your seat during an intense gaming session. Take the support of the chair to sit on its edge, and keep your feet flat on the ground. Slowly lift one leg straight out in front of you and hold it there for a few seconds, then gently lower it back down. Repeat this 10-15 times, then switch to the other leg.
Hand Gripper Exercises
While you are waiting for a game to load or sitting through a cutscene, grab a hand gripper or a stress ball. Squeeze it firmly for a few seconds, then release it. Repeat this process throughout your gaming session. This will not only strengthen your grip but also improve your forearm strength.
Chair Squats
Every time you hit a loading screen or take a break, stand up and do a few squats. Stand in front of your chair and lower yourself down until your butt just touches the chair, then stand back up. Keep your back straight; and your feet shoulder-width apart. Aim for 10-20 squats at a time.
Calf Raises
Calf raises are incredibly simple and can be done almost unconsciously. Stand up behind your chair and hold onto it for support. Raise your heels off the ground, stand on your toes, and then slowly lower yourself back down. Do 10-20 reps at a time. It’s a subtle movement that strengthens your calves and can help prevent leg fatigue.
Neck Stretches
It is easy to get stiff from staring at the screen for too long, so neck stretches are crucial. Every half hour or so, take a moment to look away from the screen and stretch your neck. Tilt your head toward each shoulder, hold for a few seconds, and gently roll your head in a circular motion. It helps reduce tension.
Shoulder Shrugs
Here is a no-brainer that you can do anytime. Just shrug your shoulders up towards your ears, hold them there like you are trying to block out the noise with your shoulders, and then let them drop. Do this about 10-15 times. It is surprisingly good for shaking off the tension when you have been gaming for hours.
Wrist Flexes
If you have ever had your wrist feel tight after a long session, this one’s for you. Stick one arm out with the palm up, then use your other hand to gently press back on your fingers, stretching the wrist and forearm. Hold that for a few seconds, then switch hands.
Seated Tummy Twists
Want to sneak in some core work? Try this while you are sitting. Sit up straight, put your hands behind your head like you are relaxing, and then twist your upper body to one side and then the other. Make sure the move comes from your waist, and keep those hips straight. Twist side to side about 10-15 times.
Toe Taps
This one is easy to do on autopilot. While you are seated, just tap your toes on the ground as fast as you can, like you are impatiently waiting for something. It keeps the blood flowing in your legs and gives you a mini cardio burst. Try fast taps, then hold them up a bit.
Upper Body Stretches
Do not let your arms and shoulders lock up on you. Interlace your fingers, push your hands out in front, then stretch them above your head, palms out. Stretch up high, hold for a few seconds, and feel the release. Throw in some side stretches, too, reaching one arm over your head to the side.
Seated Bicycle Crunches
Got a minute during a load screen? Perfect time for some seated bicycle crunches. Sit on the edge of your chair, lean back a bit, and hold onto the sides for balance. Lift your feet off the floor and pedal like you are on a bike. Do this for 30 to 60 seconds each set.
Isometric Glute Squeezes
This one is stealthy. While you are seated, just squeeze your glutes, hold for about five to ten seconds, and release. Repeat throughout your gaming session. It is super simple and keeps your lower body engaged without anyone even noticing. Plus, regular squeezes can help improve your posture over time.
Arm Circles
Take a quick stand-up break or even do this seated if you cannot step away from the game. Stretch your arms out to the sides and do small circles, starting forward for about 20 seconds, then reverse them. It is a good way to keep your shoulders loose and avoid cramps.
Wall Push-Ups
Find a bit of empty wall space close to your gaming setup. Stand a bit further than arm’s length from the wall, place your hands at shoulder height, and lean into some push-ups against the wall. Aim for 10-15 reps. It is a quick upper-body workout that you can do without missing any action.
Ankle Rotations
While you are seated, lift one foot and roll your ankle around 10 times one way, then switch directions. Swap feet and repeat. It is an easy way to keep your ankles from getting stiff, especially during those marathon sessions. Moreover, it is a great way to prevent cramps and improve flexibility in your ankles.
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