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E-Sports Health and Wellness: Balancing Performance and Wellbeing



The esports industry began its growth with the advent of the first competitive games. Once gamers fought in Spacewar, Quake and StarCraft, but as technology evolved, so did the games. They became more demanding in terms of mechanical skills, teamwork, and required in-depth knowledge of in-game mechanics and features. A prime example is CSGO, where all these aspects are elevated to the absolute. You need to constantly improve in the game and monitor your health to stay on top.

In general, attention to health is a must in other industries closely related to esports. For example, gambling can greatly affect the mental state of a player, make you make mistakes in csgo bet predictions, if you are a tipster, lose money and spoil your mood. Therefore, it is important to keep your head cold when betting and other gambling activities.

In the fast-paced world of esports, where lightning-fast reflexes and strategic thinking reign supreme, it’s easy to get bogged down in the pursuit of digital glory. But as the popularity of eѕроrtѕа grows, it’s increasingly important for gamers to balance high performance with their well-being. Often diving headfirst into virtual battlefields leads to dire consequences: players burn out, gain health problems and worsen relations with loved ones.

In this article we will tell you how to preserve your health and well-being, achieving success in the virtual arena.

Physical health and ergonomics

When it comes to esports, the mind-body connection is paramount. Physical health has a direct impact on game performance. This is realised by today’s eѕроrtѕcents paying attention to their bodies. In CSGO, the biggest clubs of the world take care of their players’ physical condition, hire fitness trainers, pay for gym passes and promote healthy lifestyle in every possible way.

However, we all know that you can’t be nice by force. Nobody will take care of their form except the players themselves. That’s why we have prepared some tips on how to keep your body in great shape:

  1. Ergonomic equipment: although FPS-shooters like CSGO mentioned above require maximum immersion and often players literally “crawl” into the monitors, it is necessary to take care of ergonomic gaming equipment. Make sure your chair, keyboard, mouse and monitor are adjusted to minimize strain on your back, wrists and eyes. When playing games, try to use special equipment such as gaming chairs with a comfortable seat and backrest.
  2. Regular exercise: Incorporate regular physical activity into your daily routine. Stretching, cardio and strength training will help build endurance and reduce the risk of repetitive strain injuries. Long gym workouts are great, but in addition to these, you should also exercise between games. In the pause between rounds, don’t forget eye exercise, which will take a few minutes of your time but will give you years of healthy eyes in the future.
  3. Healthy diet: Prioritize a balanced diet rich in nutrients. Proper nutrition helps improve cognitive function and maintain energy levels during marathon gaming sessions. It is especially important to try to avoid heavy use of energy boosters, which have a short-term effect but are only detrimental to your health in the long run.
  4. Hydration: Don’t forget to hydrate. Dehydration can lead to decreased concentration and slower reaction times. Keep a water bottle handy.

By following these principles, you’ll be doing your body a favour and it will definitely thank you in the future.

A balanced lifestyle and social connections

Esports can be an all-consuming activity, taking up dozens of hours a day. Competing at the highest level, players spend the lion’s share of their time in virtual worlds, often sacrificing reality.

To avoid problems with socialization, and subsequently mental health, it is important to lead a balanced lifestyle. Here are some tips on how to lead a balanced lifestyle and retain social connections being a gamer and esportsman.

  1. Establish boundaries: Make a schedule that includes game time, breaks, and other activities. Overindulging can lead to burnout and negatively affect your overall health.
  2. Socialise: Don’t isolate yourself. Connect with friends and family both online and offline. Social connections are vital for mental health.
  3. Hobbies beyond gaming: Explore hobbies and The International Heresies that are not related to gaming. The variety of The International herees allows you to relax and promotes personal growth.

Modern еѕроrtѕive clubs understand the importance of socialization and a balanced lifestyle for their players. To fulfill the need for socialization, teams bring various board games to their bootcamps, constantly organize trips “out into the world” and joint out-of-game activities. In addition, the influence of psychologists in esports clubs has increased. For example, teams such as Astralis and OG have employed sports psychologist Mia Stellberg to work with their Dota 2 and CSGO teams. Players of championship squads themselves have noted the impact of the specialist on team results.

Sleep management and rest periods

Quality sleep is the foundation of optimal performance. Esports athletes and gamers may sacrifice healthy sleep in favour of game performance, but no one has ever benefited from a lack of sleep. Over time, the practice of ignoring sleep will lead to poor mental and physical health, which should not be allowed at the highest level of esports.

We will share a few simple rules that can help establish quality sleep. Here’s how to manage your sleep schedule effectively:

  1. Consistent sleep schedule: Try to keep a consistent sleep schedule. Going to bed and waking up at the same time every day can help improve sleep quality.
  2. Sleep environment: Create a comfortable sleeping environment. The bedroom should be dark, quiet and cool. Buy a quality mattress and pillows.
  3. Screen time before bed: Minimize screen time before bed. The blue light emitted from screens can disrupt your circadian rhythm, making it difficult to fall asleep.
  4. Napping: A short nap (15-20 minutes) can provide a quick boost of energy during long gaming sessions.

Combating stress and improving performance

Exercise can be very stressful, especially in a competitive environment. Here’s how to manage stress and improve your performance:

  1. Awareness and relaxation: Practice techniques such as deep breathing and meditation to relieve stress and anxiety.
  2. Goal Setting: Set achievable goals. Breaking down game goals into smaller milestones can help reduce pressure.
  3. Seek support: Don’t hesitate to seek support from professionals or fellow players if you are feeling stressed or anxious.
  4. Analyze and learn: After each playing session, take time to objectively analyze your performance. Learn from your mistakes and build on your successes.

Here, again, we can remember the story of psychologists and other specialists. However, if you do not turn to psychologists, always remember that a game is still a game, no matter what wrapper it has.


Balancing your performance and overall health is a journey that requires careful attention to your physical health, social life, sleep patterns and stress management. By applying these strategies, you will be able to achieve great results in еѕроrtѕе without compromising your health and happiness. Remember, a healthy gamer is a successful gamer.

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