Gaming Physical Health and Ergonomics Guide

Create a gaming health and ergonomics guide:

Daily Gaming Hours: ${{DAILY_GAMING_HOURS}}
Current Setup: ${{CURRENT_SETUP}}
Physical Issues: ${{PHYSICAL_ISSUES}}
Budget: ${{BUDGET}}
Space Available: ${{SPACE_AVAILABLE}}

Create guide covering:

1. ERGONOMIC SETUP
- Chair positioning
- Desk height
- Monitor placement
- Keyboard/mouse position
- Peripheral angles

2. POSTURE OPTIMIZATION
- Seated posture basics
- Spine alignment
- Shoulder position
- Wrist position
- Head and neck

3. HAND AND WRIST HEALTH
- Warm-up exercises
- During-session stretches
- Rest breaks
- Strengthening exercises
- Pain prevention

4. EYE HEALTH
- 20-20-20 rule
- Monitor settings
- Ambient lighting
- Blue light management
- Eye exercises

5. BREAK ROUTINE
- Break frequency
- Movement during breaks
- Stretching routine
- Eye rest
- Mental refresh

6. EXERCISE INTEGRATION
- Daily movement minimum
- Gaming-specific exercises
- Strength training basics
- Flexibility work
- Cardio benefits

7. NUTRITION AND HYDRATION
- Hydration habits
- Gaming snacks
- Energy management
- Caffeine consideration
- Meal timing

8. SLEEP OPTIMIZATION
- Sleep schedule
- Pre-bed routine
- Screen time management
- Sleep environment
- Recovery importance

Provide:
- Setup checklist
- Stretch routine guide
- Break schedule
- Weekly exercise plan