Esports Health

One of our key aims is to promote health and well-being within esports, and to set our students onto the correct path to ensure they can have a long and fruitful relationship with esports. We want all of our students to follow the key advice below:


In an ideal world you should take regular breaks from any screen activity, this can work between matches / scrims and also within any training schedule. In this case regular breaks of arround 10 minutes per hour of screen time. Often matches or sessions can be long and significant breaks can be difficult to take. Therefore the 20-20-20 rule is a must, every 20 minutes focus on something 20 feet away for 20 seconds.

You could also:

  • Stay hydrated with regular water breaks
  • Create a reminder in your settings for the 20-20-20 rule
  • Remember to blink
  • Ensure you are atleast 13 inches from the screen (or 20 inches for larger screens)
  • Ensure the room brightness is similar to the screen brightness
  • Tilt the bottom of the screen towards you


The main issues with physical health and esports focus on the elbow, wrist, and back. There are many exercises and precautions to help players avoid injuy and potential career ending issues. A common thing in esports is to ignore the warning signs of potential injury or damage until it is too late. Tackling any minor aches and pains in the first instance can prevent injury and problems later down the line.


  • You must have a comprehensive pre session warm up exercise routine
  • You must have a proper post session cool down exercise routine
  • Have a look at the advice HERE
  • Dont under estimate general exercise and an active lifestyle

Posture is so important:

  • Use a fully adjustable gaming chair
  • Play with a straight back
  • Have your monitor at eye level (you shouldn't be tilting your neck)
  • Your arm and wrist should be aligned & level
  • Try to stand up for at least fifteen minutes per hour

There are also many things you can do to improve your physical health:

  • Nutrition and a balanced diet are essential
  • Stay Hydrated (water only, 6 glasses a day)
  • Good nights sleep (no screen activity 1 hour before)
  • Never under estimate mental well-being


Mental well-being is just as important as physical well-being, and it is also important to remember they are both connected and can be affected by each other.

It is essential to talk about your feelings with a person you trust, ignoring or bottling up your feelings will always lead to problems later down the line. Remember, this is not a sign of weakness because dealing with and properly processing your feelings would significantly improve your overall well-being and therefore your performance . Esports teams and organisations are prioritising mental well-being because it is proven to be a benefit, and failure to deal with the issue will cause additional issues with the team or organisation.

There are other things you can do to improve or maintain your mental well-being:

  • Sleep (regular, 8 hours per night)
  • Taking appropriate breaks
  • Physical exercise
  • Hobbies & activities away from gaming or the screen