You Don't Have to Be an Elite Athlete to Benefit from Playing Soccer

Whether you know it as soccer, football or fútbol, the world's most popular sport offers benefits that go far beyond the pitch.

With over 250 million players across more than 200 countries, soccer's global popularity is unmatched. And here in Houston, the sport is thriving. From our professional teams like the Houston Dynamo and Dash to the city's many recreational leagues and public fields, there is no shortage of ways to join in. Plus, with the World Cup coming to Houston next summer, there's never been a better time to consider getting into the sport.

For those new to soccer and those who haven't played since childhood, here's why soccer is a smart way to stay active — and how to get started safely.

5 ways soccer benefits your health

Exercise is of course great for your body, but soccer offers a unique combination of physical and mental benefits.

"It's truly a full-body activity," says Dr. Jotwani, a sports medicine physician at Houston Methodist. "Soccer is a really good, well-rounded workout. And as a team sport, it can also be a great social activity."

Here's how the sport supports your health:

1. Aerobic fitness

Soccer is a high-intensity sport that can keep your heart rate elevated for extended periods of time. "It's a great aerobic workout, which helps both your heart and lungs increase their capacity," says Dr. Jotwani.

Aerobic fitness is essential for your overall health — strengthening your heart, improving circulation and boosting physical endurance. "The soccer athletes I take care of are some of the most fit athletes I see from an aerobic standpoint," Dr. Jotwani adds.

2. Bone and muscle health

Soccer strengthens your legs through sprinting, kicking and quick directional changes.

"There's some involvement of the arms as well, although if you're really trying to bulk up your arms, you may need separate work unless you're playing goalkeeper," adds Dr. Jotwani.

Weight-bearing activities like soccer help maintain bone density and muscle mass, which are key for mobility and strength.

3. Coordination and balance

Running while dribbling, changing direction quickly and staying upright during contact all require neuromuscular control. "It takes coordination and balance to move with the ball," says Dr. Jotwani.

These qualities might not seem like a top priority of your fitness plan, but they're crucial for injury prevention and everyday movement — especially as we age. Better balance means a strong physical foundation, and better coordination increases your confidence during activity.

4. Mood booster

Soccer is a natural stress reliever. "So many of us feel the effects of stress, anxiety and depression these days," says Dr. Jotwani. "Exercising, especially in the aerobic way soccer offers, is a great treatment and prevention for mood issues."

Playing soccer also provides a sense of accomplishment and joy — especially when shared with others.

5. Brain health

Exercise doesn't just benefit your physical fitness, and that goes for soccer, too.

"There are studies showing that if you're physically activity before sitting down, you're able to think better and perform cognitive tasks more effectively," says Dr. Jotwani. "Playing soccer can stimulate the brain in a lot of positive ways, from cognition to mood."

Playing soccer is a great way to be social

In a time when many of us are feeling more isolated than ever, soccer can be an approachable way to incorporate more social activity into our lives.

Whether you're joining a pick-up game at the local park or a competitive rec league, soccer builds community. "You find people that have things in common with you," Dr. Jotwani explains. "That kind of camaraderie is so beneficial for our overall health."

Plus, when you enjoy the activity, you're more likely to stick with it. "It can be really tough to get yourself outside for that jog you had planned," he adds. "Yet when the plan is to play soccer with your friends, exercise feels a lot more inviting — maybe even something you wouldn't want to miss."

Tips to getting started

If you're new to soccer or just getting back into it, start slow.

"Soccer can be an intense activity," says Dr. Jotwani. "Joining a competitive rec league is a big undertaking if you haven't played before. Get a handle of the level of intensity to expect and build up from there."

Here are Dr. Jotwani's tips to safely ease into the sport:

• Build aerobic capacity: Start with shorter sessions and increase your playtime as your endurance improves.
• Stay hydrated: "You can easily lose multiple pounds of water weight being outside for a 30-, 60- or 90-minute session of soccer," Dr. Jotwani warns. "Push fluids before, during and after playing." (Related: How to Stay Hydrated While Running in the Heat)
• Strengthen your legs and core: "We do see a higher risk of ankle and knee injuries in soccer," he says. "Having a well-balanced workout program that incorporates exercises to build core and leg strength can help reduce the risk of injury."
• Don't skip the warm-up: Look into FIFA 11+, a dynamic warm-up routine proven to reduce injuries. "It's easily available online and has great injury prevention benefits," adds Dr. Jotwani. (Related: Should You Stretch to Warm Up Before Exercise?)
• Know the exercise recovery essentials: Taking time to cool down after exercise, resting between workouts, eating a well-balanced diet and getting plenty of sleep all help prepare your body for your next session of soccer. After an intense game, you may even consider recovery strategies like ice baths to help reduce muscle soreness.