A Beginner's 4 Week Plan for Exercising While Gaming

This plan starts with 3 short sessions a week and builds up to 30 minutes at a time. It works on a treadmill or an exercise bike. Go at your own pace, and repeat a week if you need to. Nobody is timing you.

This is a general starting point and not medical advice. Check with your doctor first if you are new to exercise or have a health condition.

Before you start

• Set up your space with our treadmill setup guide.
• Read is it safe to play video games on a treadmill.
• Pick an easy game you can pause. Our pause friendly list is a good place to look.
• Get your water and a towel ready.

If you are on a treadmill, always use the safety clip.

How hard should it feel?

You should be able to talk in full sentences for most of the plan. That is your easy pace. If you cant, slow down. The right speed is whatever feels easy for you, and it might be slower than you expect.

Week 1: Get used to it

3 sessions, 10 to 15 minutes, easy pace

Take some rest days in between. Start with a few minutes without the game so you can get your feet under you. Then start playing. The goal is just to learn how it feels. Dont worry about being bad at the game.

Week 2: Add time

3 sessions, 15 to 20 minutes, easy pace

Stay at the same speed and add a few minutes. Try to keep your feet in the middle of the belt without looking down. If you are on a bike, find a resistance that feels steady.

Week 3: Build the habit

3 to 4 sessions, 20 to 25 minutes, easy pace

Add a fourth day if it feels good. Try a game with a bit more going on, as long as you can pause it. Use the same time each day if you can, since that makes it easier to stick with.

Week 4: Mix it up

3 to 4 sessions, 25 to 30 minutes

Keep most of your session easy. If you feel good, try picking up the pace a little for a couple of minutes during menus or loading screens, then come back down before you start playing again. Only change your speed when the game is paused.

Every session

• Take 2 to 3 minutes to start slow, and 2 to 3 minutes to slow down at the end.
• Drink water.
• Stop if you feel dizzy, sick, or have pain or trouble breathing. Get medical help if it doesnt go away, and call emergency services for chest pain.

Tips to keep going

• Save a game for workouts. If you only play it while moving, you will look forward to it.
• Stop in the middle of something. Ending on a good part makes you want to come back.
• Keep your bar low on bad days. 5 minutes still counts.
• Track your time, not your calories. It is easier to see your progress. If you are curious, here is how many calories gaming on a treadmill burns.

After week 4

Keep going at what feels good. You can add a little time, or slowly work up your speed with our guide on how fast you can walk or run while gaming. Then go find your next game on our best of list.

Warning: Playing video games while using exercise equipment can lead to injury. Check with your doctor before starting a new exercise routine.