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These inclusive, low-impact sports support healthy ageing and keep you connected to your community.
A popular example is walking football. It swaps running for walking to make the game more accessible.
What are adaptive sports?
Adaptive sports are sports that have been changed so more people can join in.
For example, changes may be made to:
- Rules – like no running, jumping, or tackling
- Equipment – like lighter or modified gear
- Environment – like smaller playing fields
Who can play?
The changes make it safer for anyone who needs exercise that’s easier on the body, including:
- Older adults
- People with arthritis or difficulty moving around
- People recovering from injury
Why are adaptive sports getting more popular in Australia?
Adaptive sports are growing because they’re fun, social, and easy to join.
More older Australians are looking for ways to stay active and connected. In response, local clubs and community groups are adding more inclusive options.
Adaptive sports examples for older adults:
- Walking netball – no running or jumping
- Low-impact gymnastics – simpler routines with less risk
- Walking football/soccer – no running, smaller fields, smaller teams
These options make it easier to stay healthy and enjoy familiar community spaces.
What is walking football?
Walking football is a slower-paced version of soccer for middle-aged and older adults. Players walk instead of run. Matches are shorter, fields are smaller, and games are non-contact.
According to Football Australia, it suits people of all abilities and fitness levels.
Its focus on fun, safety, and connection makes it easy to join and stick with – helping you stay fit and healthy.
Hear from real players
Joining walking football is like joining a gymnasium and a Men’s Shed at the same time.
— John
Watch the video to hear about the social and physical benefits of joining an adapted soccer team. Please note, this team plays a local version of walking football with some rule modifications.
Benefits of walking football for healthy ageing
According to the World Health Organization, walking football as a good way to support positive ageing. That means it can help you stay happier and healthier for longer. It does this through a combination of the following:
Physical health benefits
A 2023 study from Science and Medicine in Football found walking football to be a moderate aerobic exercise. Even without running, it makes you stop, start, and change direction a lot. This gets your heart working, which improves heart health. It also helps keep your weight healthy.
A 2025 Sports study also found that, for older adults, even short programs can improve:
These benefits can reduce your risk of falls and injuries.
Brain and mental health benefits
Walking football is a great way to stay socially active, which is key for healthy ageing. It keeps your brain engaged and supports good mental health.
Regular moderate exercise (especially outdoors during the day) can also:
- Boost mood and reduce stress
- Improve sleep
- Keep your mind active
These together benefits support your long-term brain health and memory.
How to get started
Getting involved in walking football is easy and worthwhile. Here are 3 steps you can take to start playing safely:
- Check in with your GP – to make sure the activity is safe for you.
- Get prepared – bring supportive shoes, sun protection, and a bottle of water.
- Start slow – begin with 30-minute sessions and take breaks as needed.
Where to play walking football in Australia
You can find a club or group through:
- LiveUp’s activities database
- Your state’s football body
- Local community centres or Facebook groups
Common questions about walking football
Do I need to be fit to play walking football?
People of all fitness levels can join. Look for a team that matches your pace.
Do I need to have played soccer before?
No. You don’t need any experience.
Can you tackle in walking football?
No. It’s a non-contact sport, so tackling isn’t allowed.
Can you run in walking football?
No, though a referee will decide what is and what is not walking, according to the WFA laws of the game. Generally, players must always keep at least one foot on the ground.
Can you dribble in walking football?
Yes. You can dribble at a walking pace to set up passes and goals. Some groups limit how many times you can touch the ball before passing.
Explore more with LiveUp
Inclusive sports like walking football are a fun way to stay active, connected, and engaged as you age.
Curious about trying walking football? Or other activities and products to help you age your way? LiveUp can connect you with the right options.
You can search our activities database, take the quick quiz, or call our friendly staff for free on 1800 951 971.
Search social activitiesReferences
Arnold, J. T., Bruce-Low, S., & Sammut, L. (2023). Walking football for health – physiological response to playing and characteristics of the players. Science and Medicine in Football, 9(1), 1–8. https://doi.org/10.1080/24733938.2023.2249426
Australian & New Zealand Mental Health Association. (2022, October 4). The mental health benefits of exercising outdoors. https://anzmh.asn.au/blog/the-mental-health-benefits-of-exercising-outdoors
Cousins, S., McIntyre, K., Lyristakis, P., Padula, K., McCaig, J., & Gordon, B. (2025). Experiences and Functional Health Outcomes Associated with a Walking Football Program in Rural Older Adults: A Pilot Study. Sports, 13(8), 272. https://doi.org/10.3390/sports13080272
Football Australia. Walking football. Play Football. https://playfootball.com.au/player/walking-football
Healthdirect Australia. (2024, December). Exercise and mental health. https://www.healthdirect.gov.au/exercise-and-mental-health
NSW Department of Communities and Justice. Modifying your sport: A toolkit. https://dcj.nsw.gov.au/documents/community-inclusion/seniors/modifying-your-sport-a-toolkit.pdf
Price AG, James RM, Hough J, Hennis PJ, Ahmed A, Varley I. Benefits and risks of walking football for healthy ageing: a narrative review. BMJ Open Sport & Exercise Medicine. 2025;11:e002438. https://doi.org/10.1136/bmjsem-2024-002438
Queensland Football Association. (2025, February). Laws of the game: Walking football. https://footballqueensland.com.au/wp-content/uploads/2024/10/FA_Walking-Football_LOTG-FEBRUARY-2025.pdf
The Walking Football Association. (2025). Laws of the game. https://thewfa.co.uk/laws-of-the-game/
World Health Organization. (2024, August 29). Walking football in Portugal adds life to years. https://www.who.int/europe/news/item/29-08-2024-walking-football-in-portugal-adds-life-to-years
How to use this information
LiveUp provides free information to help you make informed decisions about your health. This information is for general and educational purposes only, is not intended to provide a comprehensive guide, and does not replace medical advice. Everyone is different, so some of these tips may work better for you than others. You should use your own judgment and seek medical advice when applying this information to yourself, to determine if it is suitable in your circumstances. Your use of, or reliance on, this information is solely at your own risk. Independent Living Assessment Incorporated is not responsible or liable for any injury, loss, or damage caused as a result of your use of, or reliance on, this information.
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