Many are accustomed to the recommendation of exercising regularly, at least 3 – 5 times per week, approximately 20 – 60 minutes each time, whether running, brisk walking, swimming, stationary cycling, or hand biking. All of these can improve health, especially in reducing the rate of coronary artery disease, which is a cause of ischemic heart disease and premature death.
Soccer (also called football), especially in other countries is the most popular sport in the world and is played in most countries. It is a team sport, involving 11 players on each side who use their legs, head, and torso to pass a ball and score goals.
The nature of the game means that players may be sprinting, running fast or slow, and sometimes may be standing around. As play during soccer is continuous, soccer is great for fitness and cardiovascular health. People of various ages and skill levels can participate in soccer, with those of various sizes being able to do equally well.
Soccer can also be a great sport for kids who may not have high levels of athletic ability, but who would like to participate in team sports. Soccer is ideal for boys, girls, men, and women, who play the same game under the same rules and where physically appropriate may play alongside each other.
Football is a worldwide sensation and an integral part of many cultures. As “the beautiful game”, it captivates hearts and stirs passions. However, it offers much more than just entertainment or social interaction. It also contributes significantly to our health and well-being.
Football has been scientifically proven to improve physical, mental, and social health, making it a holistic health activity. In this blog, we’ll delve into the extensive benefits of football, focusing on its contribution to physical fitness and stamina enhancement.
Health benefits of playing soccer
When considering health benefits, a convincing argument can be made for why football is the best sport. Regular play enhances body strength, reduces the risk of heart disease and diabetes, improves bone strength, and stimulates brain function.
Besides, football plays a significant weight management role, promoting overall health and well-being. Soccer can be a great workout and lots of fun.
The health benefits include:
- Improves Aerobic Capacity:
Running at any intensity for 90 minutes requires a high level of stamina. Therefore, football players often have a tremendous amount of aerobic capacity being able to go from walking to sprinting and have a fast recovery to do it again, and again, and again. - Improves Cardiovascular Health:
This is probably one of the best benefits of playing Football. The average player runs about 8 to 11 kilometers in a full game. The constant walking, jogging, and running help keep the player’s heart rate up, providing excellent cardiovascular exercise. This constant movement helps players strengthen their hearts, resist plaque build-up in the coronary arteries, reduce their blood pressure, and burn excess calories. - Lowers Body Fat and Improves Muscle Tone:
Football is a great sport for burning fat because it works the muscles and your heart in different ways. Football builds more muscle mass and burns more fat by recruiting both slow-twitch and fast-twitch muscle fibers. As a general workout, playing football burns more calories than typical workouts because players are forced to switch between using the aerobic and anaerobic energy pathways. - Builds Muscle Strength:
Lower body strength is required for kicking, jumping, tackling, twisting and turning. It also forms the foundation for explosive speed. Upper body strength is required for shielding the ball, holding off opponents, and throw-ins, and also contributes to overall power and explosiveness. Regular football playing builds strength by using the whole body. - Increases Bone Strength:
In general, bone density decreases as people get older. Repeated weight-bearing loads on the body during a football match are an excellent way to increase the strength of our skeletal frame. Maintaining fitness through football throughout a lifetime is a great way to keep bones strong. - Teaches Coordination:
Due to shifts between walking, running, and sprinting, coordination is key to football. Body coordination is improved through complex movements like dribbling, turning, and passing, which are performed at varying rates of speed and direction. Hand-eye coordination is improved when players either kick the ball or receive a pass from someone. The better the coordination, the better the advantage in a match. - Promotes Teamwork and Sharing:
While fitness goals are generally very personal, we can all benefit from sharing common goals with others who push us towards them. The lessons that players learn on the field translate to the rest of their lives and the camaraderie teammates share is unparalleled. The ability to work with others to reach a common goal is powerful when related to everyday life- in other words, joining a team. - Increases Cognitive Brain Function:
Football helps increase skills in concentration, persistence, and self-discipline because it is a fast-paced game that requires quick decisions on the field. Even when the tempo appears to slow down, players are constantly looking for territorial advantages, trying to position themselves to receive a pass or to defend an area the opponent may attack. - Increase Confidence and Self-Esteem, and Helps to Reduce Anxiety:
Building physical strength and endurance helps build confidence in a player both on and off the field. Confidence and self-esteem not only impact sports performance, but also performance in school, career, family life, and friendships. Also, as with all forms of exercise, the feel-good endorphins released into the body after a match are major stress and anxiety reducers. Several studies point to exercise as being a highly effective treatment for depression and anxiety. - Anyone Can Play, Anywhere:
Football is not a prohibitive sport. All that is needed is space and a ball. It is a relatively simple sport to catch onto and is played mostly outdoors, which we already mentioned as being healthy here. - increases aerobic capacity and cardiovascular health
- lowers body fat and improves muscle tone
- builds strength, flexibility, and endurance
- increases muscle and bone strength
- improves health due to shifts between walking, running, and sprinting.
Other benefits of playing soccer
There are many other benefits from playing a team sport like soccer. For example it:
1. it's generally a non-contact sport
2. teaches coordination
3. promotes teamwork and sharing
4. teaches you to ‘think on the run’
5. helps to increase skills in concentration, persistence and self-discipline
6. is a great way to meet people and exercise with friends
7. can provide an opportunity to increase your confidence and self-esteem, and help to reduce anxiety
8. requires very little equipment so it can be played in the backyard or park
9. is relatively easy to learn, so beginners can easily join in the fun and play basic soccer for recreation
10. is an international sport.Football Prevents Diseases
Strengthening muscles used in exercising can prevent injuries or inflammations from accidents more easily. If the muscles involved are leg muscles, it can prevent knee injuries. If there are muscles around the elbows or shoulders, it makes it harder for those joints to get injured. And if they are back or abdominal muscles, it helps prevent back pain from muscle inflammations or sprains due to poor muscle and tendon flexibility around the back.
Moreover, overall stronger muscles can prevent falls or ankle sprains, which are common in people who do not exercise, because it helps maintain body balance during movement.
A. Prevents Osteoporosis Exercise: It causes muscle contractions and acts on various bones throughout the body, reducing the amount of calcium which is an essential component of bones, similar to people who are physically inactive, such as those with paralysis, which results in progressively thinner bones.
B. Prevents Heart Disease and Ischemic Stroke: Because blood vessels in those who exercise regularly are more flexible, there’s less chance of arteriosclerosis and fat reduction due to exercise. Particularly, the arteries that supply the heart and brain do not clog easily, reducing the risk of ischemic heart disease and stroke. It also reduces the chances of premature death or paralysis.
C. Prevents High Blood Pressure: Because arteries do not easily harden and become more flexible, they do not stiffen as one ages, and the heart faces less resistance when pumping blood to different body parts, which is a cause of high blood pressure.
D. Prevents Colon and Breast Cancer: There’s reliable evidence that people who exercise regularly have a lower incidence of these cancers than those who do not exercise.
E. Prevents Depression Easily fatigued: Because stronger muscles lead to better overall physical health. Exercise releases hormones that clear the mind, making the body healthier and happier.
F. Prevents Obesity By reducing excess fat: Exercise using different muscles helps remove fat from excess areas around the waist.
Planning to play soccer
Starting with football might seem intimidating, especially if you’ve been inactive. However, it’s important to remember that every journey begins with a single step. Start with light sessions and gradually increase the intensity as your fitness levels improve.
Soccer is very popular in Australia and is played both recreationally and competitively. Playing a basic game of soccer doesn’t require a large number of people or a field. It can be as simple as having a kick with friends.
Playing soccer just for fun can be done in backyards, on streets or on beaches. All you need is a ball. You can also play soccer competitively by joining a local club, organized competitions, and junior clinics. Some indoor sports centers offer indoor soccer competitions with reduced team sizes.
The journey towards fitness is about the destination and the journey itself. It’s about choosing to lead a healthier, more active lifestyle and reaping the long-term benefits that come with it. And football can be an enjoyable way to embark on this journey.
Avoiding soccer injuries
To protect yourself from injury and prepare your body to play soccer, make sure you:
1. Warm up your muscles and joints before starting
2. Maintain your fitness to play well and avoid injury or fatigue
3. Make sure you have plenty of fluids on hand and rehydrate regularly
4. Don’t overdo it – depending on your age and physical condition.
5. Wear the correct protective equipment.Conclusion
Football is not simply a sport but a way of life that brings significant health and fitness benefits. It nurtures your body, improves your mind, and teaches invaluable life skills. So, don’t just be a spectator; be a participant. Put on your boots, step onto the pitch, and experience football’s incredible joys and benefits. It’s not just about winning; it’s about improving, growing, and nurturing your health and fitness.
Playing football provides both good physical health and fun. But don’t forget to practice other healthy behaviors as well, such as maintaining a healthy weight, choosing the right food, avoiding harmful substances, not depriving yourself of sleep, getting regular health check-ups, vaccinating against preventable diseases, and always maintaining a good mood.
Welcome to the world of football—a journey towards a fitter, healthier, and happier you…
