1-1-4 VR Fitness After 4 Years

VR Fitness After 4 Years

It has now been four years since I started VR fitness.

As of December 2025, I have continued this routine almost every day, exercising for about one hour each time. It is no longer just a hobby — it has become a daily habit.

Looking back, I realized that VR fitness has brought me many unexpected benefits. In this article, I would like to share what I have learned after four years.

My Routine Over 4 Years

First, here is how I have been practicing VR fitness.

• About one hour of VR exercise almost every day
• Usually before taking a bath in the evening
• About 200–300 kcal burned per session
• Mainly rhythm games, combining cardio, core movement, and reflex training

At this point, I feel uncomfortable if I skip a day.

VR fitness has become part of my lifestyle.

Benefit 1: No Knee Pain

Many people in their 60s begin to experience knee pain.

However, I do not have knee pain — even though I am not particularly slim.

I believe this is because of how I naturally use my knees during VR workouts.

Repeated knee movements

The movement is not exactly the same as traditional squats.

I first learned from a TV health program that gentle, repeated knee movements can help prevent knee pain.

Rather than repeating a fixed exercise, I naturally bend and stretch my knees as part of continuous gameplay.

It feels more like a flowing, full-body movement than a simple squat.

I Was Already Doing It

When I learned about this movement, I realized something interesting.

The way I move during VR rhythm games — especially in Beat Saber and Synth Riders — is very similar to this motion.

I naturally bend and stretch my knees while playing.

Without realizing it, my daily VR workouts had become knee care.

Benefit 2: Brain Activation

VR fitness is not only physical exercise.

It also stimulates the brain.

Cognitive + Exercise

There is a concept called “cognicise” (cognitive + exercise), which means combining mental tasks with physical movement.

VR fitness fits this idea very well.

Three Key Elements in VR Fitness

While playing VR rhythm games, I constantly:

• Move in sync with music and visual cues
• Make quick decisions and react instantly
• Switch direction and recognize spatial patterns

This means I am using both my body and brain at the same time.

A Feeling of Full Engagement

After about one hour of VR exercise, I often feel that my brain has been fully active.

During gameplay, I am constantly:

• Predicting the next movement
• Adjusting posture
• Recognizing patterns

It feels less like training and more like being completely absorbed in the game.

Benefit 3: Additional Possibilities

Beyond my personal experience, I have also come across interesting research and reports related to VR.

Vision Training Potential

Some studies suggest that VR may help improve certain types of vision, especially by training the eye’s focusing muscles.

In VR rhythm games, I constantly:

• Look at distant objects
• Focus on nearby targets
• Adjust my focus quickly

Compared to staring at a flat screen, this feels like more natural eye movement.

Mental Health Benefits

There are also reports that VR exercise may help improve mood and reduce symptoms related to stress or depression.

From my own experience:

• Physical movement helps reset my mood
• The game keeps me from overthinking
• I can stay focused for a full hour
• I feel refreshed afterward

VR fitness may work differently from traditional exercise because it combines movement with immersion.

Final Thoughts

I believe VR fitness has great potential, especially for people in their 50s and 60s.

Starting earlier makes it easier to build a habit.

• After raising children
• When you have more personal time
• When you can choose a fun and sustainable activity

The most effective exercise is the one you can continue.

For me, VR fitness has become that activity.

I hope to continue for another 5 or even 10 years.

It’s not too early — but it’s also not too late to start.