You cannot run, physical contact must be minimal and the ball must remain below head height. Prevents injuries and keeps you active. And there is even a League of Nations.
For many older adults, staying active often means doing it alone. Walking, running or going to the gym on your own have long been the preferred activities to stay in shape.
Although they are great for physical health, they may lack that touch of competition and teamwork that makes sport so fun. Unlike youth sports, where camaraderie, healthy rivalry and shared goals create enthusiasm, older adults often lose that team spirit.
But that may be changing. The growth of walking footballin English “walking football“, is offering older people a new way to stay active through competition, connection and fun.
In October 2025, the Andante Football Nations Cup will take center stage in Spain, showcasing the best of this fast-growing sport. More than 70 teams from more than 30 countries will compete in the men’s (50s, 60s and 70s) and women’s (40s, 50s and 60s) categories, proving that age is not a barrier to international competition.
The first FA Football Cup in 2024 and the growing network of local clubs across the UK and Europe are helping to establish football as a recognized and respected sport.
Walking football is a slower, low-impact version of traditional football designed to make the game safer and more accessible for people of all ages and abilities.
The rules are simple: you cannot run, physical contact is minimal and the ball must remain below head height. This encourages players to focus on technique, control and enjoyment of the game, rather than speed or endurance. It is especially attractive to older adults and people with health conditions who want to stay active in a structured, social and enjoyable way.
The benefits go far beyond physical fitness. Gamers often talk about how gaming helps them stay active, create friendships, and feel part of a community.
Research has also shown that walking football promotes healthy aging, improving well-being, balance and social connection. However, some people have been hesitant to join, concerned about the risk of injury, especially if they already have health problems.
In response, new features such as UEFA walking football toolkit and the Age UK programme, have encouraged further research into safety and participation. This growing body of evidence is helping to reassure players and highlight walking football as an accessible, fun and health-boosting way to stay active as a senior.
Risk of injury
A 2025 study analyzed injuries occurring during the 2024 FA Football Cup, which featured 84 teams in the women’s and mixed categories. Over more than 850 hours of gameplay, only 42 injuries were recorded — and the majority (81%) were light, allowing players to continue without missing future games.
Injuries were evenly divided between contact and non-contact causes, with the majority being associated with tackles (45%). About 12% of all injuries resulted from running — which is technically against the rules.
A community study by the same researchers, covering more than 6,300 hours of gameplay, found similar results. Only about a third of injuries led to absence from training or games. It is important to note that both studies also analyzed players with pre-existing health conditions and concluded that only 7% to 10% of injuries were related to underlying problems, such as joint pain, cardiovascular disease or old musculoskeletal injuries.
This suggests that walking football hardly aggravates health problems existing and can be considered a safe and low-impact way to exercise as a team in advanced adulthood.
Walking football may be redefining what it means to stay active in old age. Dgives older people the opportunity to experience team spirit, friendly competition and community through a slower, safer version of the most popular sport in the world. With its low risk of injury and its inclusiveness for people with pre-existing health conditions, it offers a welcoming way to stay active and connected.
The upcoming Football Nations Cup in Spain will celebrate just that — showing how people of all ages can continue to enjoy the game, stay healthy and find friendship through sport.
