Esports Player Health and Wellness Guide

Develop a player health program:

Practice Hours: ${{PRACTICE_HOURS}}
Competition Level: ${{COMPETITION_LEVEL}}
Current Health Issues: ${{CURRENT_ISSUES}}
Available Resources: ${{AVAILABLE_RESOURCES}}
Team Size: ${{TEAM_SIZE}}

Create program covering:

1. PHYSICAL HEALTH
- Ergonomic setup optimization
- Posture guidelines
- Exercise routines
- Injury prevention
- Regular health checkups

2. EYE HEALTH
- Screen break schedule (20-20-20 rule)
- Blue light management
- Eye exercises
- Monitor settings
- Vision checkup schedule

3. HAND AND WRIST CARE
- Warm-up exercises
- Stretching routines
- RSI prevention
- Pain monitoring
- Recovery protocols

4. SLEEP OPTIMIZATION
- Sleep schedule consistency
- Pre-sleep routine
- Sleep environment
- Nap strategies
- Travel sleep management

5. NUTRITION GUIDELINES
- Hydration requirements
- Meal timing around practice
- Energy-sustaining foods
- Brain-healthy nutrition
- Supplement considerations

6. MENTAL HEALTH
- Stress management
- Work-life balance
- Social connection
- Professional support access
- Burnout prevention

7. EXERCISE INTEGRATION
- Daily movement requirements
- Strength training basics
- Cardio recommendations
- Flexibility work
- Active recovery

8. MONITORING AND SUPPORT
- Self-assessment tools
- Professional resources
- Emergency protocols
- Recovery programs
- Reintegration support

Provide:
- Daily wellness checklist
- Exercise routine cards
- Nutrition guidelines
- Resource directory