One of the easiest things for us, as gamers, to forget is to keep track of our physical health. Presumably, the bulk of us all play League of Legends and all similar games while sitting down. I'd even wager to guess that you're sitting down while you read this right now, just like I am while writing it. Well, it turns out that our species wasn't exactly designed for sitting, and our muscles aren't huge fans of it in the long run. Getting fat isn't the only thing you need to worry about if you spend the bulk of your life sitting (though it certainly is something to be worried about), you also need fear your muscles contracting to suit your sitting posture, rather than the standing posture you were born for.
Fortunately, it's simplicity itself to counteract these negative effects. Just get up and move! While there's really no replacement for dedicated exercise -- even taking a few minutes at the end of each night for some calisthenics will help quite a bit -- there are a few tips that you can use to help keep yourself just a bit healthier. The following are a list of exercises that were recommended by a personal trainer that took to Reddit for the purpose of giving advice to gamers just like you on how to keep the body healthy! Try them out when you get the chance, as a strong body will help you get a strong mind as well.
These are a fantastic dynamic stretch that activates the hips, hamstrings & glutes. Firstly find something to hold onto a door or door handle is more than adequate, swing your leg 20 times then switch, I personally start with 'Front-Back' & move on to 'Side-Side', feel free to complete an extra set if you still feel tight.
You can think of this one as virtually the position of (excuse my British ignorance) the guy stood behind the batter in Baseball. Squat down until those butt cheeks touch those ankles, if at first you can't reach that position without feeling pain that's fine, work your way a little lower each time you complete this. Ensure you keep your heels planted, your back straight & do not bounce!
Table Pigeon Pose
This is a fantastic stretch that I feel the benefits off almost instantaneously after completion. Start by placing one leg flat on a table (a bed can work) knee bent at 90 degrees, one hand on the table and one hand on your foot improves support, lean forward until you feel the stretch keeping your back straight, hold for 30 seconds, now lean your body to 10 o'clock, hold for 30 seconds, now repeat but with your body at 2 o'clock. Repeat for each leg.
This can be completed as easily on a chair as a couch, I would not recommend the harder version to begin with. For the “easy” version, place the knee of the leg you’re stretching against the back of your sofa. Place the foot of your other leg on the floor. Slowly raise your torso to a neutral spine position (standing straight and tall). As you raise your torso, squeeze your butt and abs. Hold the position for around 60 seconds.
To up the ante you can raise your foot that is flat on the floor up to the seat of the couch when you feel ready.