How to Get Fit Safely for Walking Football


 

How to Get Fit Safely for Walking Football

Alright! Lenny here 👋 — your friendly Walking Football Guru. Now, before we get carried away, let’s make one thing crystal clear: all activities are taken at your own risk. Always check with your doctor or physio before starting anything new — especially if you’re recovering from an injury or dealing with a health condition.

Right, with that sensible bit out of the way, let’s talk about getting fit safely so you can enjoy walking football and avoid picking up niggles along the way.

🏃‍♂️ Start with the Basics – Walking

Sounds obvious, doesn’t it? But good old-fashioned walking is your best friend here.

  • Try 20–30 minutes a day.

  • Vary your pace — stroll, then walk a bit faster, then slow down again.

  • If you’re local, Lewes has some cracking walks with views to keep you motivated!

This builds stamina without putting too much stress on the joints.

💪 Strength Matters Too

Walking football isn’t just about endurance — you’ll need a bit of strength, especially in your legs and core.

  • Squats and sit-to-stands: From a chair, stand up and sit down slowly. Do this 10 times.

  • Calf raises: Stand, lift up onto your toes, and lower slowly. Great for your ankles.

  • Wall push-ups: Lean into a wall and push yourself back. Good for arms and chest.

Keep it simple — consistency beats fancy routines.

🧘 Stretch & Flexibility

The slower pace of walking football doesn’t mean you can skip stretching! Flexibility keeps injuries away.

  • Hamstring stretch: Sit on a chair, extend one leg, and reach towards your toes.

  • Quad stretch: Hold onto a wall, grab your ankle, and gently pull your foot towards your bum.

  • Shoulder rolls: Perfect for loosening tension.

Do these before and after you play — your body will thank you.

🥤 Don’t Forget Hydration & Rest

Simple but vital — drink water before, during, and after you play. And don’t be afraid to rest. Muscles get stronger when you give them time to recover.

⚽ Final Whistle

Walking football is about fun, fitness, and friendship. Getting fit for it doesn’t have to be complicated — just start steady, stay consistent, and listen to your body.

If you’re ready, come join us at Lewes Mixed Walking Football Club. Whether you’re after a bit of fitness, new mates, or just some laughs, there’s a place for you on the pitch.

👉 Come give it a try, and you’ll be welcomed like an old friend! 

Don't forget I can find you a Walking Football Club near you: ChatGPT - Lewes Lenny – Walking Football Club Finder

Comments

  1. Lewes Lenny19 August 2025 at 23:28

    ✨ Hi, I’m Lenny – your Walking Football Guru! I help people find local clubs, share tips to stay fit and injury-free, and spread the joy of the beautiful game at a slower pace. Whether you’re new, coming back after a break, or just curious – I can help you get started and keep playing. ⚽👟
    Try me out here: https://sites.google.com/view/leweslenny/home

    ReplyDelete

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