As the world turns its attention to the excitement, passion and spectacle of the upcoming FIFA World Cup 2026, football fever is likely to sweep across the nation and inspire people to lace up their boots and head onto the pitch.
While this huge tournament celebrates elite skill and will undoubtedly provide some unforgettable moments, the real beauty of the game lies in what it can do for everyday players – both physically and mentally.
Whether it is a competitive local league match or a casual kickabout with friends in a park, here are seven ways football can boost your mind and body.
1. Improves cardiovascular fitness
Football involves repeated bouts of jogging, sprinting, changing direction and recovering, which makes it a form of natural interval training, according to Dr Sam Botchey, consultant in musculoskeletal, sport, and exercise medicine at HCA UK at The Shard. Unlike steady-state exercise, in football you are repeatedly challenging the heart and lungs at different intensities, and that can improve your cardiovascular fitness significantly.
2. Strengthens muscles and bones
When you are sprinting, jumping, tackling and decelerating in football, it loads the body in multiple directions, so it is great for all of your muscles, tendons and bones, which as we grow older becomes more and more important, notes Botchey. Playing football can particularly help preserve your lower-limb strength by heavily engaging muscles such as your quadriceps and calves.
3. Improves balance and coordination
Football can really help improve your balance and coordination because the brain and body have to constantly work together while playing, says Botchey. During a game you are scanning, trying to control the ball and trying to avoid your opponents, which trains the body to react because you are making lots of decisions whilst exercising, which is excellent for balance. Playing football is also really useful for developing neuromuscular control, confidence in your movement and proprioception, which is the ability to know where you are in a space.
4. Aids weight management
Regular participation in football can also help aid weight management. Due to the fact that football is varied and is often high-energy, it can contribute to improved body composition, improved insulin sensitivity and can even improve fat loss when you combine good nutrition alongside the amount of calories you are burning while playing football regularly, explains Botchey. The enjoyment factor plays a big role in this. When people enjoy playing football, they are more likely to sustain it compared to a repetitive activity that they do not enjoy, and that is what helps people lose weight, highlights Botchey.
5. Teaches resilience
Football also teaches players about emotional control and resilience, says Botchey. When you are losing a game 5:0 and manage to come back to 5:5, you learn resilience that you only get from learning what loss feels like and learning how to recover from mistakes.
6. Fosters social connection
Football is a social currency which brings people together, according to Danny Potter, football coaching and performance programme lead at the University of Chichester. Players make friends for life within the game of football because of the amount of time that they spend with teammates in training and in game time. Throughout a season, players develop cohesion and support each other on and off the pitch. There is also a sense of shared responsibility in a team sport like football where you will get the support of other players to encourage you to keep going.
7. Boosts mood
Football can be a really great release for people, says Potter. It is a physical activity that takes people away from screens and other stressful areas of life. Botchey agrees and adds that the routine of being part of a football team can help give people a sense of purpose and achievement, which are powerful things for mood, stress regulation and mental wellbeing.
How to get started
If you are interested in joining a team, Potter recommends getting in touch with your local county FA (Football Association). They can signpost you to specific teams, clubs and opportunities in your local area, says Potter. Different teams cater to different ages, levels and needs. There are many recreational clubs, walking football clubs, five-aside teams or more competitive leagues, says Potter.
One of the biggest advantages of football is that it requires minimal equipment. You can just put a ball on land anywhere and start playing, which makes it so accessible, says Potter. Starting small and building up gradually is a good way to avoid injuries when diving into football. Football is fantastic for your health, but make sure that you build up what you are doing gradually, advises Botchey. The World Cup is going to motivate lots of people to get involved in football, but it is important to remember that most recreational injuries happen when someone suddenly goes from doing very little to a lot at a high intensity. Therefore, it is important to make sure you get a good warm up in and progressively return to play. I would also recommend doing some strength work and balance work alongside football training.
