Researchers studied 32 adults over age 50 who played walking football twice a week for 9 months to see how it affected their health. Walking football is a slower version of soccer where players walk instead of run. The study found that this activity helped improve blood sugar levels, cholesterol, and vitamin D in older players. While muscle strength decreased slightly in both age groups, the overall health benefits suggest that walking football is a good way for active older adults to stay healthy and maintain their fitness throughout a full season of play.

The Quick Take

  • What they studied: Whether playing walking football (a slower version of soccer) for 9 months helps improve the health of adults over age 50, and whether age makes a difference in the benefits
  • Who participated: 32 adults over age 50 (mostly men, with only 2 women) who were already fairly active. The group was split into two age groups: those aged 50-59 and those aged 60 and older
  • Key finding: Walking football helped improve blood sugar control and cholesterol levels, especially in the older players. Vitamin D levels also increased. However, muscle strength in the hands and legs decreased slightly in both age groups
  • What it means for you: If you’re over 50 and already somewhat active, playing walking football twice a week may help your heart health and blood sugar control. However, you might want to add strength training exercises to prevent losing muscle strength

The Research Details

This study followed 32 adults over age 50 who played walking football twice a week for 9 months during a full competitive season. Researchers measured their health at the beginning and end of the season using several tests: they checked body weight and measurements, took blood samples to look at glucose and cholesterol levels, tested heart fitness using a treadmill test, measured muscle strength in different ways, and asked about quality of life.

The researchers split the participants into two groups based on age (50-59 years old versus 60 and older) to see if age made a difference in how the activity affected them. They also tracked how hard people were working during each practice session using heart rate monitors and asking players how tired they felt.

This type of study is called a ‘real-world’ study because it happened in an actual community setting where people normally play, rather than in a laboratory. This makes the results more relevant to everyday life.

This research design is important because it shows what actually happens when real people play walking football in their communities, not just what happens in controlled lab settings. By comparing two age groups, the researchers could see if older adults benefit differently than younger older adults. Following people for a full 9-month season gives a realistic picture of whether the activity’s benefits last over time.

The study has some strengths: it measured many different aspects of health (blood work, fitness, muscle strength, and quality of life), it followed people for a full season, and it happened in a real community setting. However, the study has limitations: the sample size is small (only 32 people), there were very few women (only 2), and there was no comparison group of people who didn’t play walking football. This means we can’t be completely sure the changes were caused by walking football versus other things in their lives.

What the Results Show

The most important finding was that walking football appeared to improve cardiometabolic health—meaning the health of the heart, blood vessels, and metabolism. Blood glucose (blood sugar) levels decreased, which is good for preventing diabetes. Cholesterol levels improved in the older players. Vitamin D levels increased, which is important for bone health and immune function.

Interestingly, the older players (age 60+) maintained their heart fitness (peak VO₂) throughout the season, while the younger older adults (50-59) showed a small decline. This suggests that walking football may be particularly good at helping the oldest players keep their cardiovascular fitness.

However, there was a concerning finding: muscle strength decreased in both age groups, particularly in handgrip strength and knee extension strength. This suggests that while walking football is good for heart health and blood sugar, it may not be enough to maintain or build muscle strength on its own.

Several blood markers related to muscle damage and inflammation decreased over the season (creatine kinase, lactate dehydrogenase, and adiponectin), suggesting that the players’ bodies adapted well to the activity and inflammation decreased. Body weight and measurements stayed stable throughout the season, meaning players didn’t gain or lose significant weight. Physical activity levels showed a slight increase, especially in high-intensity activity among younger participants, though this increase wasn’t statistically significant.

This study adds to growing evidence that walking football is beneficial for older adults’ health. Previous research has suggested that walking football improves cardiovascular fitness and quality of life, and this study confirms those findings. The finding that blood sugar and cholesterol improved aligns with other research showing that regular physical activity helps prevent heart disease and diabetes. However, the finding about decreased muscle strength is important because most other studies on exercise in older adults show that regular activity should maintain or improve strength.

The study is relatively small with only 32 participants, which limits how much we can generalize the findings to all older adults. The group was predominantly male (only 2 women out of 32), so we don’t know if the results apply equally to women. There was no control group of people who didn’t play walking football, so we can’t be completely certain that all the changes were caused by the activity itself rather than other lifestyle factors. The study only looked at people who were already fairly active, so results may not apply to sedentary older adults. Finally, the study was conducted in a real-world setting, which is good for relevance but makes it harder to control for other factors that might affect health.

The Bottom Line

If you’re over 50 and already somewhat active, walking football appears to be a safe and beneficial activity that may help improve your heart health, blood sugar control, and cholesterol levels. The evidence suggests moderate confidence in these benefits. However, to prevent muscle strength loss, consider adding strength training exercises (like weight lifting or resistance bands) 1-2 times per week alongside walking football. Talk to your doctor before starting any new exercise program, especially if you have existing health conditions.

This research is most relevant for active adults over age 50 who enjoy team sports and want to improve their cardiometabolic health. It may be particularly beneficial for those concerned about blood sugar control or cholesterol. However, if you’re sedentary or have significant health problems, you should consult your doctor before starting. The findings may not apply as strongly to women since the study had very few female participants. If maintaining or building muscle strength is a priority for you, you’ll want to combine walking football with strength training.

Based on this 9-month study, you can expect to see improvements in blood sugar and cholesterol within a few months of regular play (twice weekly). Heart fitness improvements may take 3-4 months to become noticeable. However, you should expect to see some muscle strength decline if you only do walking football without adding strength training, so adding resistance exercises from the start is important.

Want to Apply This Research?

  • Track weekly walking football sessions (frequency and duration) and add a monthly check-in for perceived energy levels and joint comfort. Set a goal of 2 sessions per week and monitor consistency. Include a note field to record how you felt during and after games.
  • Use the app to schedule your two weekly walking football sessions as recurring events with reminders. Add 1-2 weekly strength training sessions (bodyweight exercises, resistance bands, or light weights) to prevent muscle strength loss. Log your sessions to maintain accountability and track patterns in how you feel on days you exercise versus days you don’t.
  • Create a monthly dashboard showing: (1) walking football attendance rate, (2) strength training completion, (3) subjective energy and mood scores, and (4) any joint pain or discomfort. Set a 3-month check-in to assess whether you’re maintaining or improving muscle strength through exercises like handgrip tests or timed sit-to-stand tests. Share progress with your healthcare provider annually.

This research suggests potential health benefits of walking football for active older adults, but individual results may vary. This study was small and did not include a control group, so we cannot be completely certain all benefits were caused by walking football alone. Before starting any new exercise program, especially if you have heart disease, diabetes, joint problems, or other health conditions, consult with your doctor or healthcare provider. This information is not a substitute for professional medical advice. If you experience chest pain, shortness of breath, dizziness, or other concerning symptoms during exercise, stop immediately and seek medical attention.