Getting back in the game: staying active with walking football

Perhaps you miss the buzz of being part of a local sports team? Or maybe you’d like to try a certain exercise class for the first time? 

There are lots of low-impact team sports that can help you keep fit and healthy, while giving you the chance to connect and spend time with others. Walking football is just one of them.

A gentler version of the beautiful game, walking football is competitive – but it doesn’t involve running or tackling. Imagine a normal kick-about, but with less risk of injury or 'over-doing it'. It’s a brilliant way to get back in the game, or discover it for the first time.

FIND A WALKING FOOTBALL GROUP

Striding on: Arsenal FC's walking football initiative

We spoke to Rhys Ratcliffe, Health & Wellbeing Manager at Arsenal Football Club, about the Arsenal in the Community ‘Stride On’ Project, and the many benefits of walking football if you're living with and beyond a prostate cancer diagnosis.

Hi Rhys. Could you tell us a bit about yourself and what you do?

My background’s in physical training for people with long-term health conditions. I’ve got a cancer specialist qualification and before joining Arsenal’s community health team I worked with Macmillan, supporting people through their cancer journeys.

One of our aims is to challenge the idea that you can’t be active when you have cancer. A lot of people with a cancer diagnosis say they feel like a different person, or that they can’t do what they used to. We want to show them that’s not true. You can exercise in a safe, controlled environment. 

Exercise is good for recovering from treatment and for managing side effects, too – especially fatigue.

How did Arsenal’s walking football group come about?

We asked men with prostate cancer about their specific needs. The main things that came up were a sense of social isolation and wanting to meet other men going through a similar experience. They also told us they wanted to keep a sense of normality in their lives, and to stay physically active.

So we came up with Stride On, which aims to improve both health and wellbeing. We chose walking football because it’s low impact and a nice leveller – a man in his 80s can play with a man in his 40s.

With no running and little physical contact compared to normal football, there's less risk of falling – which is really important if you're on hormone therapy or if you've experienced bone thinning.

A level that's appropriate for everyone

How does it work?

We meet once a week and the sessions start with a group chat over tea or coffee. It’s one of my favourite things about the programme – even if it’s their first session, we see guys going from tentative and reserved, to opening up and sharing their stories within 45 minutes. Then, we go to our indoor pitch for an hour of walking football.

Can you describe a typical game?

We start with a gentle warm-up and a few football-based skills or games, at a level that’s appropriate for everyone. We then have 30 minutes of six-a-side or seven-a-side matches with a coach. It’s beginner friendly and you don’t need to have played before.

It’s a no-pressure environment. Our pitch is laid out with seats along the walls, so anyone can take a break. If you're tired, or we notice you may be feeling fatigued, we’ll suggest you take a break.

Taking the focus away from cancer

Do you have medically trained professionals on hand too?

We have a health coach and a walking football coach. Most of the group are over 60, and many of them have other health issues as well as prostate cancer – like arthritis, a heart condition, diabetes or high blood pressure. We look out for this, so we can adapt the sessions accordingly.

Can people just come to watch or socialise?

Yes, that's absolutely fine. We have quite a lot of men who do that. They might just come to the social and then stand by the pitch and watch. In fact, one man came for a couple of months before he was cleared to play. That’s not a problem because both parts of the session are really important.

There are some guys who don’t feel comfortable at first. But once they realise it's not this elite sporting environment, they get more involved. Our aim is to help people move more.

Every six to eight weeks a guest speaker gives a talk on a topic – like side effects of a specific treatment, coping with stress or the latest research. We’ve had health and wellbeing coaches, surgeons and researchers – one of Prostate Cancer UK’s Specialist Nurses even came along! 

We’ve had Arsenal legends like Charlie George come and talk about their life and career. Those are great too because it takes the focus away from cancer for a bit. We also try to provide memorable opportunities for the group, like tickets to an Arsenal game where they get to go pitch-side. It helps to make them feel a part of the Arsenal family.

Reducing fatigue, building connections, improving mobility

Can anyone with prostate cancer take part?

Anyone who’s had a prostate cancer diagnosis can join in, regardless of their treatment pathway. Even if they’ve recovered, we love to have them along because they've got valuable experience that other guys could benefit from.

The only time we might say someone can't come yet is if they're undergoing active chemotherapy – just because they’re at a higher risk of infection. Or if they’ve recently had surgery. But even then, if they can travel safely, they're welcome to come for the first part and just chat.

We’ve got guys who are newly diagnosed and others who’ve had a longer journey. Some have been through several treatments. Some are on long-term hormone therapy. We've also got guys in full remission and others who are being monitored on active surveillance.

A lot of men are referred by University College London Hospitals NHS Foundation Trust, but you don’t need a referral. The only requirement is that you live in London.

What would you say to a man who might be nervous about taking part?

I think a lot of men and their families think you should take it easy after a cancer diagnosis. But now, healthcare professionals are encouraging men to exercise. That’s helped overcome some of the fear.

The men in our group tell us that the biggest benefits include reducing fatigue and giving them a sense of social connection, while improving their physical mobility and mental health. Some of the guys go out and do things together outside of our sessions, too. Or they’ll go to the pub afterwards. They’ve now got a social group that’s grown out of this.

You don’t have to be a big football fan to get involved. It's just about getting active and meeting other guys in the same situation. For someone who’s never been into football, it can give them a new perspective on the game and they might become a fan. There's a guy who kicked his first ball aged 52 after getting his diagnosis. And now he's a really good player!

Get involved in walking sports

There are lots of walking football groups around the country. Find a group near you or if you fancy trying out a different walking sport, see what else is available in your local area.

FIND A WALKING FOOTBALL GROUP

*For this article, we’ve changed some people’s names to protect their anonymity – but their stories and reflections are real.