Gaming is a popular activity, especially for young people – and as summer draws to a close, more and more kids may choose to spend time playing video games instead of enjoying time outdoors. Teenagers, in particular, may turn to video games in the evenings and on weekends as a way to relieve academic stress.
As a result, parents will want to know about the potential negative effects it can have on their children. While the potential effects of gaming on mental health have been widely reported, the physical health problems caused by prolonged video game play are often overlooked, and they can become a problem for many children and teens who binge.
With this in mind, Emre Aksu, a spokesperson for online gaming site 1337 Games, discusses how to avoid some of the most common gaming-related health problems so that gamers can continue to play video games safely.
“Gamer’s Neck” and Poor Posture
“Gamer’s neck,” also known as ‘book neck,’ can occur as a result of poor posture while playing video games. When you tilt your neck forward for a long period of time, it may result in an unnatural position. Due to abnormal posture, “gamer’s neck” can also lead to neck and back pain, as well as stiffness in the neck, which may persist even after the game is turned off.
Fortunately, there are ways to overcome Gamer’s Neck. It’s sometimes difficult to control your posture when you’re fully engaged in a game, but paying attention to how you sit can prevent problems. Playing in a specialized ergonomic gaming chair with a straight, high backrest will encourage proper posture and allow you to sit comfortably.
Regular stretching is another effective way to relieve stiffness, pain and tension that builds up from poor posture. Stretching your arms, neck and back every hour or so should make you feel better and prevent further symptoms from worsening.
Musculoskeletal problems
Musculoskeletal problems are one of the main health issues associated with gaming. These can include carpal tunnel syndrome, repetitive strain injuries, and wrist and hand pain.
Carpal tunnel syndrome occurs when pressure is put on the “median nerve” in the hand, which controls fine motor skills such as moving fingers and hand muscles. This can lead to symptoms such as numbness, tingling, weakness and pain in the hands and fingers. It is important to take steps to prevent carpal tunnel syndrome and seek treatment as soon as symptoms appear, as it can cause lasting damage.
Key steps can be taken to prevent carpal tunnel syndrome and other musculoskeletal problems. For PC gamers, elevating the wrists flush with the keyboard and mouse ensures that there is blood circulation throughout the wrists and hands to prevent nerves from becoming trapped. A small, soft pad can help elevate and position your wrists more comfortably.
For console gamers, repeatedly opening and closing your hand between sessions may help, as may bending your wrist back and forth or side to side before turning it. These exercises will get the blood flowing through the wrist and ensure some movement of the median nerve.
Warming up your hands and wrists before playing and stretching them when finished may also help. Each of these methods should help prevent carpal tunnel syndrome, as well as pain caused by overuse or repetitive strain injury.
Eye strain, vision problems and headaches
If you stare at a screen for long periods of time, you may experience eye strain, vision problems and headaches. Screens can cause you to experience eye pain, blurred vision and headaches – especially if you’re already susceptible to them or suffer from migraines.
You can combat these symptoms by stopping the game regularly. It’s a good idea to follow the 20-20-20 rule, which suggests taking at least a 20-second break every 20 minutes to look at something at least 20 feet away from you. In addition, taking longer breaks from the screen every hour or so, at least 15 minutes, will help prevent any serious eye problems or headaches.
Using a blue light filter on your computer or video console screen can also solve any eye problems, as blue light can be harmful to your vision. Many laptops and TV monitors now have built-in options for limiting the amount of blue light emitted from their screens. Alternatively, you can purchase protective glass screens that filter blue light or wear blue light filtering glasses.
Hearing loss
Hearing loss can occur as a result of extensive exposure to loud noise and music while playing video games. This is especially relevant in games with loud music or loud sudden noises, such as action or fighting games. However, hearing loss can be counteracted by keeping the volume low and playing sounds through speakers rather than headphones.
If you want to listen with headphones, it’s understandable that over-the-ear headphones are better than in-ear headphones because the sound doesn’t travel directly to the ear canal, thus providing more room for the sound to reverberate. They also usually have better noise cancellation to minimize ambient and external noise, which means you don’t have to turn the volume up as much.
However, even with over-ear headphones, you should control the volume Generally, you should not set the volume higher than 50-60% of the maximum volume capacity.
Many devices have noise level warnings that may notify you if you exceed the recommended volume level. Try to resist disabling this feature as it may help protect your hearing if you accidentally exceed the recommended volume level.
Obesity and blood clots
Sedentary people are at risk for obesity and blood clots. Lack of physical activity can lead to obesity, and sitting for long periods of time can interrupt circulation and allow blood clots to form, especially in the legs. These complications can be very dangerous, so it’s best to do everything possible to prevent them from developing.
Taking a break from gaming every 90 minutes to walk around can promote healthy blood flow and reduce the risk of forming blood clots. This break doesn’t have to be excessive – a five-minute trip to the kitchen, for example, will greatly reduce your risk.
Additionally, being mindful of your leg position while playing can reduce the risk of blood clots. Crossing your legs or tucking them under or behind you should be avoided, as it can restrict blood flow. Instead, stretch them out as much as possible.
It’s a good idea to intersperse exercise with your gaming routine; it doesn’t have to be high-intensity, and even a brisk 30-minute walk each day can do wonders for your health.
Dehydration
Dehydration can affect gamers if they are so engrossed in a game that they forget to drink water. Always having water or other beverages near you can prevent dehydration.
Some gamers may also limit their fluid intake to avoid needing to go to the bathroom and having to pause the game. This mentality is undesirable as it not only leads to dehydration, but may also encourage individuals to suppress their bladder needs, which can lead to a variety of health problems.
Remember, a trip to the restroom is the perfect opportunity to rest and stretch your legs. Dehydration coupled with other potentially game-related symptoms such as headaches and aches and pains can cause you to feel very unwell, but it can be easily circumvented with these relatively labor-saving tips.
Fatigue and insomnia
Fatigue and tiredness are common among gamers with insomnia and interrupted sleep schedules. This can occur in gamers who play late or before bedtime, as this can lead to a reduced sleep schedule. Gamers who play games for long periods of time, especially in the evening and at night, may also have difficulty shutting down at bedtime due to the sensory stimulation of video games.
This can be avoided by sticking to a specific routine while gaming. While this takes some restraint, it will make you feel more energized while playing games and ensure that you enjoy them to their full potential. Avoiding gaming a few hours before you plan to go to bed will allow you to shut down for the night.
Again, limiting your gaming time is one of the best steps you can take to prevent insomnia. Playing games at the same time every day for a specific period of time means that you can enjoy yourself while still feeling energized for the rest of the day and reduce the risk of adverse health effects.