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Walking Football is a slower-paced version of the beautiful game, designed to make football more accessible for older adults and those with reduced mobility or long-term health conditions. It allows people to continue enjoying the sport they love in a safe, inclusive, and sociable environment.

How Does It Work?

As the name suggests, walking football follows many of the traditional rules of five-a-side football, with one key difference — no running is allowed. If a player runs, they concede a free kick to the opposition. The game is typically non-contact, played at a slower tempo, and uses a smaller pitch and goals, reducing the physical demands while still delivering a competitive and enjoyable experience.

What Makes It Different?

Walking football follows a specific set of rules, developed by the Walking Football Association, to ensure the game is safe, enjoyable, and accessible. The key rules include:

Walking Football Association Rules:

✅ No running, jogging, or sprinting: One foot must be in contact with the ground at all times. Running results in a free kick to the opposing team.

✅ No slide tackles or physical contact: This ensures a low-risk environment and reduces the chances of injury.

✅ Ball must remain below head height: Any ball played above head height is penalised, keeping the game grounded and safe.

✅ Kick-ins instead of throw-ins: When the ball goes out of play, it’s kicked back in from the sideline, not thrown.

✅ Goalkeepers stay in their area: Keepers are not allowed to leave their designated goal area, and outfield players cannot enter it.

✅ No heading of the ball.

✅ All free kicks are indirect.

These adjustments promote safety, encourage fair play, and keep the game accessible to everyone, especially those who may be managing health conditions or returning to activity after time.

The Benefits of Walking Football

Walking football offers a range of physical, mental, and social benefits, including:

❤️ Improved fitness and mobility: Regular sessions help participants maintain cardiovascular health, flexibility, and balance.

❤️ Mental wellbeing: The game provides a positive outlet for stress, supports cognitive function, and can help combat loneliness or social isolation.

❤️ Social connection: Perhaps just as important as the football itself, walking football creates a welcoming space where friendships can flourish and new connections are made.

Walking Football with Nottingham Forest Community Trust

At Nottingham Forest Community Trust, walking football is more than just a game – it’s a key part of our commitment to supporting healthy, active lifestyles across our community.

We currently deliver regular walking football sessions for men ages 50+ and women aged 40+, with sessions tailored to accommodate all levels of fitness and experience. Whether you’re returning to football after a break, trying it for the first time, or simply looking to stay active, our sessions are inclusive, friendly, and led by experienced coaches.

Session Highlights:

When: Weekly sessions, held throughout the year

Where: Forest Sports Zone and Harvey Hadden Sports Village

Who: Open to men aged 50+ and women aged 40+, including those living with health conditions

These sessions have grown steadily in popularity, helping participants regain confidence, build fitness, and rediscover the joy of playing football — at a pace that suits them.

We are also proud to offer Neuro Walking Football sessions – designed specifically for individuals experiencing neurological impairments, from Parkinson’s to recovery post-stroke, our sessions aim to provide both physical activity and social engagement in a supportive environment.

These sessions take place every Friday at The Forest Sports Zone at 10am.

Throughout the season, there are opportunities to represent Nottingham Forest in regional and national events and tournaments!

Want to Get Involved?

If you or someone you know would like to take part in walking football with Nottingham Forest Community Trust, we’d love to hear from you. No experience is necessary — just bring a pair of trainers and a willingness to get involved.

To book a session or find out more, click here or book directly below.