Seven ways playing football can boost your mind and body

As the world turns its attention to the excitement, passion and spectacle of the upcoming Fifa World Cup 2026, football fever is likely to 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’s a competitive local league match or a casual kickabout with friends in a park, here are 7 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,” says 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 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