Welcome to #30mins30days in September! Every day we will suggest an activity which you can do right here in Falkirk to get you active, whether mentally or physically. Please let us know what activities you are trying by joining in the conversation on Facebook and Twitter using the hashtag #30mins30days. We look forward to seeing which activities prove popular and to see who is trying something new!
DAY 14: Play football
We have many places for you to play football – whether it’s a sports hall for 5-a-side or whether you wish to take advantage of our indoor and outdoor 3G pitches, you can play no matter what the weather is doing!
Reasons to play football:
1. It increases endurance, speed and agility
A player can expect to cover up to 13km during a 90-minute game, 10-20 per cent of this at high speed, which demands stamina. Plus, with constant changes of speed and direction to contend with, players have to be agile.
2. It’s a great way to make new friends
With 11 people on each team and more on the pitch and in a squad, it’s a great way to meet new people while getting fit.
3. It’s a winning combination of cardio and strength training
Playing football results in a higher heart rate than regular running, with the many sprints, turns, kicks and tackles making soccer an effective integration of both cardio and strength training.
4. It’s more motivational than running
Researchers discovered that the enjoyment of the game meant those playing football were more likely to stick to regular training sessions.
5. It can improve mood
Like any form of exercise, football encourages the body to release its own natural antidepressants, endorphins, as well as serotonin, a substance that helps to lift mood.
6. It helps to relieve stress
All that running around raises your body temperature, helping your muscles to relax and causing you to feel tired once you’ve cooled down. Plus, playing football uses up energy and adrenaline, the fight-or-flight hormone secreted when we feel stressed, leaving you feeling calmer.
7. It protects from major diseases
“If you play regularly, at any level, you protect yourself from all the diseases that come from an inactive lifestyle, such as obesity, high blood pressure, heart disease and diabetes,” says Dr Michel D’Hooghe, chairman of the FIFA Medical Committee.
8. It strengthens bones
Playing football helps to protect your bones from osteoporosis. This is because the running, jumping and kicking needed to play the game increase bone density, which is an important way to reduce the risk of bone fractures.
9. It improves balance and coordination
Moving the ball while running helps to establish good balance, while aiming the ball during kicks and passes encourages the development of lower-limb control.
10. It helps build confidence
As well as fostering players’ ability to work as a team and think on their feet (quite literally), football can instil confidence and self-esteem. Setting up or scoring a winning goal is certain to make you feel good about yourself on – and off – the pitch.
Monday, 14th September 2015