Walking Football
Slow, no-running football aimed at over-50s.
How to start
Find a local walking football session. The rule is no running: one foot must always be on the ground, and there is no contact. Start with a friendly session and play at your own pace.
How to progress
Play once a week, then twice. Add practice with a friend and drills.
What the evidence says
Evidence: limited
A 2026 study of 39 adults aged about 74 (mostly inactive) who played walking football for 12 weeks found they attended about 95% of sessions on average, and three of 33 who completed it had an injury that made them miss sessions (about 7 injuries per 1,000 player-hours). It was small and descriptive, with no control group. A 2026 pooled analysis of 17 trials (588 people with long-term health conditions) found that recreational football improved fitness (VO2peak), lowered diastolic blood pressure and resting heart rate, and reduced body fat. It did not clearly change weight, BMI, HbA1c or fasting glucose. The people studied had health conditions, not the general public, and the trials were small.
Take care: Even without running, falls and strains can happen. Wear shin guards, warm up and tell the organiser about heart or joint conditions.
Sources
12-week starter plan
One or two sessions a week, with a warm-up and a cool-down.
Tick each week as you finish it; your ticks are saved on this device only. Repeat a week if it felt hard. Weeks 4, 8 and 12 hold steady so you can settle. This is a general plan, not medical advice.
Add reminders to your calendar
Pick your days and time. You will download a calendar file that adds 12 weeks of reminders to Google, Apple or Outlook calendar.
Calories and weekly minutes
Enter your details for a rough estimate. Based on about 3.5 METs (Typical effort for this activity (estimated)). Real figures vary by 20% or more between people.
Tips and common mistakes
Tips
- Wear shin guards.
- Take breaks whenever you need.
- Play with a friend.
Common mistakes
- Running when the rules say walk.
- Skipping the warm-up.
- Playing through pain.
Kit and cost
Low Approximate UK prices.
- Flat trainers or boots
- Shin guards
- A session fee (about £3 to £6)
Frequently asked questions
Do I need football experience?
No. Most groups welcome beginners.
Is it safe?
A small study of older adults found a low rate of injuries, but larger studies are needed.
Who plays?
It started for older players, and many groups welcome all ages.
Good for: Fun & social Heart & fitness Balance
Compare with similar options
| Walking Football | Walking Netball | Cricket | Baseball and Softball | |
|---|---|---|---|---|
| Typical session | 60 min × 1/wk | 60 min × 1/wk | 180 min × 1/wk | 120 min × 1/wk |
| Effort | ●●○○○ | ●●○○○ | ●●○○○ | ●●○○○ |
| Cost | Low cost | Low cost | Low cost | Low cost |
| Equipment | Some equipment | Some equipment | Some equipment | Some equipment |
| Impact | Low impact | Low impact | Low impact | Medium impact |
| Fitness needed | Any level | Any level | Any level | Any level |
| Evidence | limited | limited | limited | limited |