Football is a brilliant way to stay fit, improve your mood, and meet others. It helps build balance, strength, and supports your wellbeing.
Walking football offers the same benefits, but at a slower pace. It’s especially helpful for people living with conditions like diabetes or dementia.
If football is your passion, there’s no need to give it up. Whether it’s a kickabout in the garden, a full match, 5-a-side, Walking Football, or Powerchair Football, there’s something for everyone — no matter your age or ability. You can even stay involved by watching the game and cheering from the sidelines or your armchair
Football is great for your heart because you’re moving, stopping and starting again.
Football helps build strong legs and core muscles from kicking, turning and other movements.
Football improves balance as you dribble, turn, and stay steady while moving at different speeds, even walking.
You are never too old to be part of the game you love. There are lots of ways to play, watch, or help out. Check out the ‘Getting Started; section to find the best way for you.
There is no running and no contact in walking football, so it’s safe and fun for everyone. You can find the full rules on the England Football website: England Football
It can be hard to know where to start when trying to move more. Everyone begins at a different point, depending on how active they are, how easily they move, and how strong they feel.
To get started, choose the option that best matches what you usually do on an average day in each column below. Look at your daily activities, mobility, and strength to find a sensible place to begin. Then click on the ‘see results’ button to reveal where you should start.
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Love watching football? Great! Even small movements help. Try bicep curls, marching on the spot, or a few sit-to-stand exercises during half time or after a goal. For more ideas, try these chair-based exercises.
If playing isn’t possible right now, you can still get moving while you watch. Try some strength or balance exercises during breaks in the game. Visiting your local football club to watch a match is also a good way to get some steps in.
Walking football is “the game you love, played in a new way.” There’s no contact and no running. It’s slower, social, and safe — and many people with long-term conditions find it a great way to stay active and make new friends.
Stick with Walking Football to build confidence, skills, and fitness at your own pace. It’s a fun and friendly way to stay part of a team without the pressure of running or tackling.
If you’re feeling strong and confident, you could move on to 5-a-side football or even join a masters league. Want to stay involved but not play? Consider becoming a referee — and you might even get paid!
Yes! Powerchair Football is a fast, exciting version of the game played using powered wheelchairs. It’s a great option for electric wheelchair users. There is also football accessible for people living with many different disabilities.
The Walking Football Association champions a slower-paced, low-impact version of football designed to keep people aged 50+ active, social, and engaged, promoting health, inclusion, and lifelong participation in the beautiful game.
England Football’s Walking Football programme offers a safer, slower-paced version of the game for all ages and fitness levels, promoting health, social connection, and lifelong participation through inclusive, low-contact play.
Age UK’s Walking Football Programme brings older adults together through low-impact, inclusive football sessions that boost physical activity, tackle loneliness, and foster lasting community connections across England.
The Walking Football Association (WFA) is the national governing body for walking football in England, dedicated to promoting fun, fitness, and friendship through a slower-paced, non-contact version of the game that’s safe, inclusive, and accessible for older adults and newcomers alike.
This site has been put together by specialists in exercise medicine and supported and funded by Nuffield Health Charity. In collaboration with academic experts, specialists in behavioural change, medics across a wide spectrum of specialties, physiotherapists, nurses and most importantly, people living with the symptoms of long term conditions. Through our rigorous academic process we have carefully ensured that all the information on this website is trustworthy and evidence based.
The following organisations have contributed to and endorsed the content of this website.
