This fast-growing sport helps older people stay fit

For many older adults, staying active often means doing it alone. Walking, jogging or going to the gym alone have long been favorite activities to stay fit. While these are great for physical HealthThey may lack the spark of competition and teamwork that makes them game Very enjoyable. Unlike youth sports, where camaraderie, friendly competition and shared goals create excitement, older adults often miss that team spirit.

That may change. rise of walking soccer Offering older adults a new way to stay active through competition, connection and fun.

In October 2025, the Walking Football World Nations Cup will take center stage in Spain, showcasing the best of this fast-growing sport. Over 70 teams from over 30 countries will compete in men’s (50, 60, 70) and women’s (40, 50, 60) categories, proving that age is no barrier in international competition.

The inaugural FA Walking Football Cup in 2024 and the expanded network of local clubs across the UK and Europe are helping to cement Walking Football’s place as a recognized and respected sporting format.

Walking football is a slower and low-impact version of traditional football, designed to make the game safer and more accessible to people of all ages and abilities. The rules are simple: no running, minimal physical contact and the ball must remain below head height. It encourages players to focus on skill, control and fun rather than speed or stamina. It is especially attractive to older adults and people with health problems who want to stay active in a structured, social and enjoyable way.

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The benefits go far beyond physical fitness. Players often talk about how the game helps them stay active, build friendships, and feel part of a community. Research also shows that it supports healthy aging by improving well-being, balance and social connection. However, some people are hesitant to join, worried about the risk of injury, especially if they already have health problems.

In response, new resources such as UEFA’s Walking Football Toolkit and Age UK’s program have encouraged further research into safety and participation. This growing body of evidence is helping to highlight football as an accessible, enjoyable and health-promoting way for players to remain confident and active in later life.

risk of injury

A 2025 study examined injuries during the 2024 FA Woking Football Cup, involving 84 teams competing in women’s and mixed-gender categories. In over 850 hours of play, only 42 injuries were recorded, and most (81%) were minor, allowing players to continue without having to abandon future games.

Injuries were evenly divided between contact and non-contact causes, with the majority involving tackles (45%). And 12% of all injuries came from running, which is technically against the rules.

A community-based study conducted by the same researchers included over 6,300 hours of play and found similar results. Only about one-third missed training or matches due to injuries. Importantly, both studies also looked at players with existing health conditions and found that only 7%-10% of injuries were related to underlying issues such as joint pain, cardiovascular conditions or chronic musculoskeletal problems. This suggests that running soccer is unlikely to worsen existing health concerns and can be considered a safe and low-impact way for older adults to enjoy team-based exercise.

Playing football could redefine what it means to be active in later life. It gives older adults a chance to experience teamwork, friendly competition and community through a slower, safer version of the world’s favorite game. With low risk of injury and inclusivity for people with pre-existing health problems, it offers a welcome way to stay active and connected.

The upcoming Walking Football World Nations Cup in Spain will celebrate exactly that, showing how people of all ages can continue to enjoy sport, stay healthy and find friendship through sport.