As per the World Health Organisation (WHO), adults should engage in at least 150 minutes of moderate aerobic physical activity weekly to maintain health, an especially critical reminder for sedentary gamers.
Why Gamers Should Prioritise Fitness: Tips To Improve Physical Health
In the ever-evolving world of esports and online gaming, physical fitness has become a surprising but essential pillar of peak performance. Gaming is no longer just a hobby, it's a high-stakes profession that demands endurance, mental agility, and long hours of razor-sharp focus. According to Qoruz, India's creator economy has grown exponentially from 962,000 influencers in 2020 to over 4 million in 2024. Within this ecosystem, gaming creators alone have grown by 213%, touching 467,000. As competitive gaming rises, maintaining physical well-being is becoming crucial, not just for longevity in the field but for overall mental and emotional resilience.
One of the leading voices advocating this shift in mindset is Raj “Snax” Varma, one of India's top professional gamers and content creators. Known for his calm gameplay, strategic thinking, and relatable online presence, Raj Varma is more than just a competitive player. He's part of a new wave of creators blending skill with self-care. Through his content and fitness-focused platform SnaxMax, he's inspiring the next generation of gamers to treat their bodies like their most important gear.
Importance of physical fitness for gamers
Gaming at a professional or even passionate amateur level requires more than just reflexes. Endurance, posture control, injury prevention, and mental clarity all depend on a gamer's physical health. As per the World Health Organisation (WHO), adults should engage in at least 150 minutes of moderate aerobic physical activity weekly to maintain health, an especially critical reminder for sedentary gamers.
Tips for improving physical health as a gamer
1. Prioritise mobility and stretching
Gamers often remain in seated positions for hours, leading to tight hips, stiff necks, and weakened back muscles. Daily stretching and mobility drills, like neck rolls, hip openers, and spinal twist, can relieve tension and prevent long-term damage.
2. Incorporate strength training
Basic bodyweight exercises such as push-ups, squats, and planks help build core strength, essential for maintaining posture. Gamer and influencer Raj Varma, who founded the training platform SnaxMax, credits strength training for keeping him steady during high-pressure tournaments.
3. Maintain cardiovascular endurance
Cardio activities like cycling, skipping, or brisk walking improve stamina and oxygen delivery to the brain, aiding focus and reducing fatigue during long gaming sessions. “When I started training properly, I noticed something shift, not just in how I felt, but how I played,” says Raj Varma.
4. Focus on recovery and rest
Proper sleep and rest days are just as important as workouts. Gaming till late can disrupt circadian rhythms, but recovery is crucial. According to the CDC, adults need 7-9 hours of sleep per night to maintain peak cognitive and physical function.
5. Eat clean, fuel right
Avoid excessive energy drinks and processed snacks. Instead, prioritise balanced meals rich in lean protein, whole grains, fruits, and hydration. Snax emphasises that clean meals are now part of his “daily load out”, as critical to his gameplay as his gear.
6. Create a gamer-friendly fitness routine
Don't aim for perfection. Small, consistent efforts, like 20 minutes of daily walking or 10-minute stretch breaks between matches, can make a lasting impact. “The grind isn't just behind the screen,” says Raj Varma, “it's about how well you recover and how clearly you can think under pressure.”
7. Enhance mental clarity through movement
Regular physical activity boosts endorphins, natural mood enhancers. This can combat gaming-induced stress, improve reaction time, and aid in sharper decision-making under competitive settings.
8. Be a role model for the next generation
As Snax shares, “More players are realising that fitness isn't a distraction from gaming. It's a major advantage.” His training-focused platform aims to lead by example, encouraging upcoming gamers to see success as a combination of both digital skill and physical strength.
Gaming in 2025 is more competitive than ever, and with this growth comes the responsibility to care for the body that enables it all. From casual players to pro streamers, prioritising fitness is no longer optional, it's the meta. As Raj Varma rightly puts it, “You want to level up? Start with your body. When that's in sync, everything else follows.”
Disclaimer: This content including advice provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.
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