This year, for the first time in history, the FIFA World Cup—a celebration of the world’s most popular sport—will be cohosted by the United States, Canada, and Mexico. With a record forty-eight teams competing and billions of viewers expected to tune in, the tournament is a testament to soccer’s unparalleled international appeal. Discover how playing this centuries-old sport can benefit your health today.

A global game

The inaugural FIFA World Cup was held in 1930 in Uruguay. Since then, it has grown into a premier sporting event, captivating fans from every corner of the planet. Soccer’s appeal may lie in its simplicity (requiring minimal equipment and having fairly uncomplicated rules) and ability to bring people together regardless of language or background. And in recent decades, its popularity has surged in the United States, with youth leagues thriving and professional teams gaining loyal fan bases across the country.

But you don’t need to secure a ticket to the World Cup to get in on the action. To experience the excitement of this globally beloved game right in your own community, just grab a ball and play! After all, soccer is more than just entertainment—it’s a fun and accessible way to improve your health and stay in shape, making you shout “Goal!” at achieving your wellness objectives.

Underscoring the benefits

Whether you’re simply practicing fundamental skills or going head-to-head in an authentic match, a sport like soccer offers numerous potential health perks to its players. These include short-term benefits, such as improved blood pressure and circulation, alongside long-term ones like a reduced risk of cardiovascular disease and sustained bone strength. Further, staying active regularly can actually extend your lifespan.

The Physical Activity Guidelines for Americans recommends at least 150 minutes of moderate exercise per week, but you can achieve the minimum in a shorter time if you substitute this for seventy-five minutes of vigorous-intensity fitness instead. As a potentially high-octane sport that often requires running, juking, and kicking, soccer may help you satisfy these standards.

Beyond such physical advantages, participating in a game could offer you myriad lifestyle benefits, including greater social connections should you join a local league and deeper connections with your family if you play with them. Maintaining a consistent social life is crucial for all adults, especially aging ones, helping them to preserve cognitive abilities, memory, and overall positive mental health.

Weighing the hazards

Like any contact sport, playing soccer carries a few notable risks. Perhaps the greatest is the possibility of sustaining leg injuries—particularly to the knees and ankles—due to the frequent running and stop-start movements needed to excel at this game. And because there is always a possibility of colliding with another player, the potential for falls or blunt-force injuries like bruising is also considerable.

Moreover, be mindful of the exertion typically expected when participating, especially if you’re an older adult. Those with mobility issues, prior injuries (especially to the lower limbs), vision impairments, or other limitations may want to consider playing less-demanding alternatives, such as chair soccer, an approachable take on the game that involves seated players kicking the ball to one another or into a reasonably distant goal. Just note this may not be considered a vigorous activity, so you may need to partake in it for about 150 minutes per week to satisfy the activity recommendations.

Kick off your routine

Thankfully, soccer is one of the easiest sports to play from a practical standpoint; all you need are a ball, athletic footwear, and an open field or paved surface, meaning there’s little stopping you from starting a pickup match with even one other participant.

However, if you’d like to train and even compete in a more formal environment, consider joining a local league. Some places even offer distinct groups depending on members’ skill levels, ages, and investment in soccer. After just a few games, you too may fall in love with the world’s most popular sport—and begin seeing its impact on your well-being.

Talk to your doctor before beginning any new exercise regimen.