Playing video games. Doing squats. Have you ever tried combining these activities into one physical fitness routine … at the same time?

The latest technology in fitness tracking and video games allows for all kinds of exciting possibilities. Games like Nintendo’s Ring Fit Adventure and even mobile walking challenges, for example, are part of a growing trend of exergaming.

But how do fitness games vary? And will they benefit you if you’re a first-timer starting an exercise routine?

Sports medicine physician, and director of the Cleveland Clinic Esports Medicine program, Dominic King, DO, shares how anyone can make the most out of exergaming and the kinds of benefits you can get from active video games.

What is exergaming?

Exergaming, or active video gaming, tasks players with participating in technology-driven physical activities and exercises. In many cases, exergaming incorporates some form of digital component alongside other technologies. Motion sensors and wearable devices track a player’s movements and in-game progress. As the player accomplishes certain levels or tasks, the player is usually rewarded with some marker of success in the form of in-game trophies and achievements.

Examples of exergaming include games like Just Dance, which has players following on-screen visual cues in order to score points based on their rhythm and accuracy.

Other games rely on virtual reality to create an immersive multisensory environment. In Beat Saber, players have to keep up with the beat of a song by swinging their arms in repetitive, physical movements to slash through multicolored blocks. In the game, the player holds a virtual saber in each of their hands that matches which blocks you’re supposed to smash through. So, it not only becomes a game of rhythm and accuracy, but it also involves a great deal of hand-eye coordination, timing, flexibility and skill.

“Exergaming is a blend of pixels and perspiration,” says Dr. King. “It provides a digital way to stay active and have fun.”

Benefits of playing active video games

Exergaming grew in popularity at the height of the COVID-19 pandemic. It emphasized the importance and simplicity of home-based exercise as a way to stay active and combat sedentary behavior.

“When gyms closed, people didn’t just stop moving — they innovated,” notes Dr. King, “Exergaming became the hero of home fitness, bridging the gap between staying active and having fun. And it’s still going strong.”

But the gamification of exercise has been around for quite some time. Smartwatches and fitness trackers chart your progress, letting you compete with other people in daily and weekly challenges. Even AMRAP workouts can inspire healthy competition among gym members. But exergaming builds off those concepts by doubling down on technology and a digital approach to physical activity.

“Fitness has finally joined the age of inclusivity. Exergaming embodies the idea that staying healthy should be accessible, achievable and — most importantly — enjoyable for everyone,” he adds.

We know exercise on its own has numerous benefits. Video games have unique benefits, too, that can positively impact your mind and body. And when you marry the two together, these benefits can play off each other to create a unique experience that helps in short- and long-term ways.

The benefits of exergaming include:

Sense of accomplishment

In-game trophies and achievements give you something to focus on other than the work of exercise. “Exergaming takes you into worlds where dragons are slain, quests are completed and calories are burned — all without feeling like a workout. That’s the magic of an immersive experience,” enthuses Dr. King.

Inclusivity and accessibility

Anyone can play an active video game thanks to various accessibility settings and a level of scalability that’s built into the gameplay to match a player’s experience. “Exergaming makes fitness more approachable for people with various fitness levels and ages,” reinforces Dr. King. “It’s a pretty gentle entry point if you’re intimidated by some conventional exercise routines.”

Motivation and enjoyment

For certain populations, exergaming may be more beneficial than other forms of exercise because of its unique approach to physical activity. Take childhood obesity, for example. A 2021 study suggests active video games could be used as part of someone’s treatment plan because its shown positive effects on body mass index (BMI) and cardiorespiratory fitness. And if active video games give someone access to a physical fitness routine that benefits them, it can have a direct positive impact on their physical health.

Reduction of stress

Stress can tend to get in the way of physical fitness and mental motivation. But Dr. King points out that when you’re doing an activity you enjoy, like exergaming, it has the ability to reduce your level of stress as long as you’re enjoying the activity itself. “Gaming has always been about escape, but it’s also about healing. The interactive nature of exergaming can reduce stress, elevate mood and even enhance cognitive function,” he adds.

Improving the physical therapy experience

Exergaming is often used in physical therapy to improve the experience and approach to recovery. For example, in the effort to strengthen and rehabilitate someone’s ankle after a high-ankle sprain, a physical therapist may have them balance on one foot while catching a ball as it bounces off of a trampoline. And someone else who’s trying to strengthen their hips may use virtual reality to rocket a sled forward as they do low and slow squats.

“Gamification isn’t just a buzzword — it’s a game-changer. From inspiring movement to enhancing rehab in orthopaedics, it’s weaving its way into how we approach health at every level,” says Dr. King.

Mental and psychological benefits

“We’ve all watched Netflix on a treadmill, but exergaming takes it to a new level,” according to Dr. King. “By engaging your mind and body, exergaming transforms exercise from something you endure to something you enjoy.”

Active video games engage your mind in a different way and force you to operate on a few different levels with multiple goals in mind.

“When you’re having fun, you forget to quit,” he continues. “Exergaming taps into that joy, keeping you moving longer and stronger without the mental drag of a traditional workout.”

Social support

Some of us tend to perform better when we’re exercising in larger groups. “Exergaming doesn’t just build strength — it builds community,” relays Dr. King. “Whether you’re climbing a leaderboard or cheering on a friend, the social element adds an extra layer of connection.”

How to make the most out of exergaming

If exergaming piques your curiosity, here are some strategies to get you started.

Track your data

Not sure if you’re ready or able to purchase the latest exergaming technology? No problem. At the simplest level, you can grab a pen and paper and keep track of your routine or how your exercises make you feel. Over time, you can use that data to help pivot your focus or improve the amount of reps, weights or other activities you do. Smartwatches and fitness trackers can be the next step when you’re looking to level up your tech.

“The real power of exergaming is in the data — it’s like having a digital coach that tracks your progress and keeps you accountable,” explains Dr. King. “Strength, flexibility and fitness all thrive with that kind of feedback loop.”

Approach exergaming like any other workout

Active video games are fun, but they’re not meant to be solely for entertainment. To make the most out of any exergaming experience, you want to schedule it and plan it out. Put it on the calendar. Make time for warm-up and cool-down. And create a routine.

“Start small but stay consistent,” advises Dr. King. “Pick one day, warm up and dive into a game. Whether it’s a quest or a quick stretch, your future self will thank you.”

Make sure you have proper form

“Yes, it’s a game — but your body is still playing for keeps,” stresses Dr. King. “Controlled movements, good form and realistic goals will protect your joints and make sure you’re winning both on and off the screen.”

If you’re new to exercising, overexertion can cause muscle strains and tendon inflammation. So, take your time increasing the intensity of your exercises and try not to push through any pain. Some discomfort or achiness is to be expected. But if you’re experiencing prolonged pain during or after exercise, you may want to work with a physical therapist or exercise physiologist who can help correct your form or determine the cause of your pain.

Create some goals

“Exergaming’s ‘pick up and play’ vibe is its secret weapon, but it’s just one part of a balanced fitness diet,” clarifies Dr. King. “Combine it with scheduled exercise to unlock its full potential.”

If you’re not sure where to start, you can begin by creating SMART goals that are specific, measurable, attainable, relevant and time-bound. For example, maybe you spend 30 minutes with an active video game one day a week and then, scale that up to two days a week once you’re comfortable. Over time, you can build in other exercises, too.

“People often focus on hitting a specific weight or reaching a fitness milestone, but the real game-changer is consistency,” he notes. “Think of it as leveling up every day — stay consistent, and all your other goals will naturally fall into place.”

Why we should look to exercise as a fun activity

Exercise can be daunting because it can seem like a lot of work. But exercise, and the negative perception of it, doesn’t have to be that way.

“Exercise often gets a bad rap as just another chore on the to-do list,” recognizes Dr. King. “But when it becomes an engaging, immersive activity — like exergaming — it stops feeling like work and starts fitting seamlessly into your daily and weekly routine.”

How you exercise is entirely up to you. For some, it’s squats. For others, it’s swimming. And if active video games are enough to give you joyful movement, perhaps it’s your path forward into physical fitness. As long as you’re exercising in some way, you’ll reap the benefits.

“Exercise should never feel like punishment,” emphasizes Dr. King. “It’s an investment in a longer, healthier, happier life. Whether you’re navigating virtual adventures or crushing a dance routine, exergaming proves that workouts can be as fun as they are effective.”

• The personal trainer Sana Shirvani used to regularly do intense workouts and restrict her diet.
• She ended up burned out, so shifted her focus to strength training and eating a balanced diet.
• Shirvani said she feels better physically and mentally.

Personal trainer Sana Shirvani learned the hard way that pushing her body more and more doesn’t yield better results.

The London-based trainer, whose clients include Halle Bailey and her fellow cast members of the 2023 live-action remake of “The Little Mermaid,” told Business Insider that doing too much intense exercise of varying types burned her out.

“I was always that gym bunny who would go to a million HIIT classes and completely batter myself and think that’s the right way to get results,” Shirvani, 32, said.

“I always used to pour from an empty cup. I’d have multiple burnouts a year and it got to a point in 2022 where I had such a bad burnout that it took me six months to recover,” she added.

Her approach to fitness has evolved “massively” since then. Seeking help from other trainers to reduce her workload, having a less restrictive diet, focusing on longevity, and replacing HIIT with strength training and low-intensity cardio have helped her feel better about her appearance and feel less anxious and stressed, she said.

“It was such a big wake-up call for me,” Shirvani said. “I was mentally really not in a good place for a long time.”

Shirvani is among those who have realized in recent years that more is not always better when it comes to fitness. Focusing on recovery has become more important to many, reflected by the increasing demand for smartwatches and rings that measure how well you’ve recovered as well as moved.

Here’s how Shirvani’s priorities have changed.

Low-intensity exercise to minimize stress

While short spells of intense exercise can bring health benefits such as improved cardiovascular fitness, research suggests multiple, long HIIT classes each week can put stress on the body. However, personal thresholds vary depending on lifestyle, stress, and fitness levels.

Instead of regular hardcore workouts, Shirvani does low-intensity steady state (LISS) cardio, such as walking, climbing on a stair master, or incline walking on a treadmill.

She uses the time to relax and listen to a podcast or just be with her thoughts.

Strength training for longevity

Shirvani does a minimum of four resistance training sessions a week — two lower body, two upper body — and a full body workout, plus rehab exercises if she has time for a fifth session.

Strength training has helped Shirvani build muscle, but her health is a bigger priority than her appearance. She wants to continue moving well and being pain-free and preparing her body for potentially carrying a child, as well as the menopause. She hopes the workouts will prevent age-related muscle loss, and maintain joint health, balance, and stability, she said.

Research shows that strength training is crucial for healthy aging as it helps combat age-related muscle and bone density loss.

“Every single human on this planet should be strength training in some sort of capacity,” Shirvani said.

However, she stresses that as someone without children who works in the fitness industry, her routine may not be manageable for most people.

“You can still reap those benefits with two or three weekly strength training sessions,” she said.

Eating a balance of protein, carbs, and fats

Shirvani used to think she had to eat plain meals like chicken, broccoli, and rice and stick to “crazy” calorie deficits to be healthy and leaner.

Now, she feels better for eating more and has learned that she can make nutritionally balanced dishes that are flavorsome using spices and sauces.

Shirvani doesn’t eliminate any foods, and still enjoys chocolate and desserts.

“Moderation is such an annoying word, but it’s genuinely everything in moderation,” Shirvani said. “Food is there to be enjoyed.”

Eating enough protein is her priority because it helps her body recover from workouts. Her staple meals include chicken salads topped with cheese, shepherd’s pie, and homemade turkey burgers.

She’s also started paying more attention to her energy levels as she’s got older. On days when she ate a high-carb breakfast, such as a bowl of oatmeal, she found she was hungry a couple of hours later and felt her energy levels slump.

In contrast, when she has a high-fat and high-protein breakfast, she feels satiated for longer.

“This is so personal though, this does not apply to every single person. I know people who have oats in the morning and they’ve got so much energy,” Shirvani said.

Sleeping for recovery

Sleeping well is Shirvani’s top priority when it comes to recovery, and for that reason, she never goes on her phone in bed.

“That’s helped me massively,” she said.

Research suggests that blue light exposure from screens such as phones could disrupt sleep.

Shirvani takes saunas when she can to relax in the evening. She always gives herself time to wind down before sleeping, rather than working late and going straight from emails to bed, she said.

She’s also a fan of offloading her brain through journalling and ice baths a couple of times per week.

While losing weight is about diet, creating a calorie deficit, and following a workout routine, other lifestyle factors affect fat loss results. Sunil shared his ‘easiest way to lose fat faster’ and improve your success when trying to lose weight in a post, writing:

1. Create a calorie deficit

◉ What it means: Burn more calories than you consume.

◉ How to do it: Track your food intake using apps, eat smaller portions and avoid overeating.

◉ Tip: Start with a 500-calorie deficit per day for sustainable fat loss.

2. Don’t drink liquid calories

◉ Why it matters: Drinks like soda, juices and fancy coffees are calorie-dense but don’t fill you up.

◉ What to drink instead: Water, green tea, black coffee or herbal tea.

◉ Tip: Add lemon, mint or cucumber to water for flavour without extra calories.

3. Exercise at least 3 times per week

◉ Why: Strength training builds muscle, while cardio burns calories.

◉ What to do: Combine weight lifting with 20-30 minutes.

◉ Tip: Focus on compound exercises like squats, deadlifts and push-ups for maximum impact.

4. Eat protein at every meal

◉ Why: Protein keeps you full, preserves muscle and boosts metabolism.

◉ What to eat: Eggs, chicken, fish, tofu, lentils or Greek yoghurt.

◉ Tip: Aim for 20-30 g of protein per day.

5. Fill up on veggies

◉ Why: Low on calories and high in fibre, veggies keep you satisfied.

◉ What to eat: Spinach, broccoli, carrots, zucchini and bell peppers.

◉ Tip: Fill half your plate with veggies to avoid overeating.

6. Sleep 7-9 hours per night

◉ Why: Poor sleep increases hunger hormones and reduces fat loss.

◉ How to improve: Stick to a bedtime routine, avoid screens before bed and create a dark, quiet sleep environment.

◉ Tip: Quality sleep accelerates recovery and reduces cravings.

7. Increase your daily steps

◉ Why: Walking burns calories and improves overall activity levels.

◉ How to start: Aim for at least 10,000 steps daily.

◉ Tip: Take short walks after meals and use stairs instead of elevators.

8. Be consistent and enjoy the process

◉ Why: Fat loss takes time, consistency beats perfection.

◉ How to do it: Track your progress, reward small wins and focus on building long-term habits.

◉ Tip: Find workouts and meals you enjoy to make the journey sustainable.

Get better sleep with these tips

Not getting enough sleep can make it harder to lose weight because it increases your hunger hormones, which increases your cravings and makes you eat more the next day. Are you facing trouble getting the recommended seven to nine hours of sleep every night? Check out these simple tricks recommended by sleep experts.

Disclaimer: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.