VR Workouts: Fun Ways to Get Your Heart Pumping
Imagine boxing a glowing virtual drum, slicing through flying blocks, or dancing in a neon world, and then realizing you’ve been exercising. Virtual reality workouts are catching on because they feel more like play than effort. Here’s what small studies tell us so far, and how to try one safely.
Why VR feels different
When a headset surrounds you with a game, your attention goes to the game and not the clock. That is the big appeal. If a workout feels like fun, you are more likely to come back to it, and that matters more than almost anything else. For a wider look at active video games, see our piece on exergames.
How hard your body works
- Your heart can get going. In a small 2019 laboratory study of nine healthy men, playing an active VR game raised heart rate more than walking at a steady pace of about 6 kilometers per hour.
- Calories are less clear. The same study did not find a clear rise in energy use compared with walking, so a racing heart is not always the same as extra calories burned. Excitement can lift heart rate by itself.
- Light to moderate effort is common. A systematic review of exergames in older adults described mostly light-to-moderate intensity, with average heart rates around 108 beats per minute.
A fair note
These studies are small, short and often done in a lab, and they cover exergames in general as much as VR. How hard you work depends on the game you pick and how much you move. Some people feel dizzy in a headset, and moving around with a screen over your eyes calls for a little care.
Easy ways to try it
- Clear a safe space. Move furniture, pets and breakables out of the way, and mind the ceiling fan.
- Start with 10 to 15 minutes. Stop right away if you feel dizzy or queasy.
- Choose games that use your whole body. Boxing, rhythm and dance games tend to move you more than games where you mostly stand still.
- Keep water nearby and take breaks as you need them.
- Mix it up. Pair VR with walks, dancing or live online workouts so the habit stays fresh.
Keeping it fun and steady
The best workout is the one you actually enjoy and repeat. If a headset makes movement feel like play, that is a real advantage. If it does not, a walk, a dance playlist or a few stretches do the same job.
This article is for general education and is not medical advice. If you have heart, balance or other health conditions, check with your healthcare professional before starting a new activity.
Sources
- Virtual reality gaming elevates heart rate but not energy expenditure compared to conventional exercise in adult males. International Journal of Environmental Research and Public Health. 2019;16(22):4406. MDPI
- Physiological demands of exergames in older adults: a systematic literature review. EPFL Infoscience
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