As anticipation builds for the FIFA World Cup 2026, experts highlight the physical and mental benefits of playing football for everyday enthusiasts. Dr Sam Botchey, a consultant in musculoskeletal, sport, and exercise medicine at HCA UK at The Shard, describes football as “a form of natural interval training” that improves cardiovascular fitness through repeated bouts of jogging, sprinting, and changing direction.
The sport also provides a full-body workout, strengthening muscles, tendons, and bones. Dr Botchey notes that actions like sprinting, jumping, and tackling help preserve lower-limb strength, particularly in the quadriceps and calves. The constant scanning and decision-making during a game enhance balance, coordination, and neuromuscular control.
Regular football can aid weight management by improving body composition and insulin sensitivity, especially when combined with good nutrition. Dr Botchey emphasises that enjoyment makes people more likely to sustain the activity compared to repetitive exercises. Mentally, football teaches emotional control and resilience, such as overcoming a losing position.
Danny Potter, football coaching and performance programme lead at the University of Chichester, calls the sport “a social currency which brings people together,” fostering lifelong friendships and mutual support. He adds that it provides a great release from screens and stress. Dr Botchey agrees that the routine of team involvement offers a sense of purpose and achievement, boosting mood and mental wellbeing.
For those inspired to play, Potter advises contacting local county FAs to find teams and opportunities, from recreational and walking football to competitive leagues. The sport requires minimal equipment and can be played anywhere. However, Dr Botchey warns against sudden high-intensity play to prevent injuries, recommending gradual progression, warm-ups, and strength training. “The World Cup is going to motivate lots of people to get involved in football,” he says, “but it’s important to remember that most recreational injuries happen when someone suddenly goes from doing very little to a lot at a high intensity.”
