For adults over 65, staying active can feel like a balancing act between protecting joints and keeping muscles strong. Beyond classic exercises like walking or running at the gym, there’s an option that’s effective and fun. It’s called walking soccer.

This version of the classic game keeps the spirit of soccer alive but removes the need for running. Players move at a controlled pace, focus on passing and coordination, and still get the physical and mental boost that comes from regular movement. Here, we’ll break down what walking soccer is, why it’s a smart pick for older adults, and how to get started safely.

What walking soccer offers for seniors over 65

Walking soccer is exactly what it sounds like: soccer, but with walking instead of running. The field is smaller, the pace is slower, and slide tackles and body contact aren’t allowed. That makes it safer and more accessible for people who may have mobility issues, joint concerns, or just want a more manageable workout. But don’t be fooled by the slower tempo; this sport still delivers real benefits.

Studies have shown that older adults who take up walking soccer gain noticeable improvements in strength, endurance, and balance. For example, a 12-week program with two-hour weekly sessions showed a reduction in fat mass and an increase in endurance during exercise. Another study involving men aged 60 to 80 found that playing walking soccer twice a week significantly improved their resistance, agility, and speed.

Besides the physical benefits, this sport also boosts mental health. Playing in a group encourages social connection and helps reduce feelings of isolation, a common concern among older adults. Teamwork and friendly competition provide mental stimulation, while movement helps reduce stress and improve mood.

You also don’t have to be a lifelong athlete. Many participants haven’t played since school or are picking up the sport for the first time. Take Bert Cunningham, a 90-year-old player in Scotland who returned to the game after two knee replacements. His team, Edinburgh City Walking Football Club, includes players ranging from age 50 to well into their 80s.

How to get started with this sport

If you’re curious about walking soccer, here are a few tips to help you take the first step:

Check local senior centers or sports clubs: Several communities in the US offer walking soccer programs or can direct you to one nearby.
Start slow: You don’t need to jump into full games right away. Try a few drills to get a feel for the pace.
Wear proper gear: Comfortable shoes with good grip and lightweight clothing are essential. There’s no need for cleats.
Stay hydrated and warm up: As with any sport, drink water, stretch, and ease into movement to avoid strain.
Ask your doctor: If you have health conditions, check in with your doctor before starting any new activity.

Walking soccer is a smart, safe, and engaging way for older adults to stay fit. It brings together movement, social interaction, and just enough competition to make it motivating. And while it may not look fast-paced, the impact on strength, heart health, and happiness is real.