Play Is Training | WorkOnFitness

Quick Intro

A game can be serious training without feeling like it. Casual small-sided football, for example, keeps the heart working hard for long stretches and has been shown to improve fitness and blood pressure about as well as planned interval training in untrained adults. Children get much of their activity through play, but most adults stop playing, and lose a fun, social way to stay fit.

This article looks at why adults stop playing, what games do for fitness and how to bring play back.

Why Adults Stop Playing

Children run, chase, climb and invent games without thinking of it as exercise. Somewhere in adolescence or early adulthood, most people stop. Common reasons include:

Time and structure. Adult life is busy, and exercise becomes something scheduled and efficient.
Skill worries. Many adults feel they are too old or not good enough to join a game, and fear looking foolish.
Seriousness. Exercise gets framed as work: a duty for health or appearance, measured in calories and sets.
Fewer chances. School provided games and teams. Adult life often does not.

The result is that many adults exercise, if at all, in ways that feel like a chore, and miss out on something that once came naturally.

What Games Do for Fitness

Games combine many parts of fitness at once: stamina, speed, agility, balance, coordination and reaction time. Because the focus is on the game, people often work hard without noticing.

The clearest research is on recreational football played in small teams. In untrained adults, these games keep the heart rate high for much of the time, whatever the player’s age, fitness or experience. Over months of regular play, they improved aerobic fitness and blood pressure about as much as interval training did in men, and a review of many studies found health benefits for men and women of a wide range of ages playing about an hour twice a week. Most of this research was in men, and it did not measure enjoyment directly, but it shows a game can be real training.

Other games, such as badminton, tennis, basketball, tag and frisbee, ask for similar mixes of effort and skill.

Play and Wellbeing

Adults who describe themselves as playful, or who make time for play, tend to report better wellbeing, lower stress and closer social connections. Most of this research shows links, not proof of cause, and less of it is about physical games specifically. It fits with what many people find: playing feels different from working out, and that difference makes it easier to keep doing.

Ways to Bring Play Back

You do not need to join a league. Some easy starting points:

Casual team games. Many towns have social football, netball, basketball or volleyball groups for beginners and returners.
Racquet sports. Badminton and table tennis are easy to start, social and adjustable to any level.
Partner games. Simple contests and games for two, such as tag-style chases, mirror games and catch, turn a workout into play. The Friends guides, starting with Training With a Friend, describe many of these.
Play with children. Chasing, catching, climbing and kicking a ball with children is exercise for both of you.
Games inside a workout. Add a reaction game, a relay or a challenge to the end of a session. A Reaction Ball Drill or a Mirror Drill brings a playful element.
Active outings. A frisbee in the park, a climbing wall or a dance class.

Keeping It Safe and Fair

Games are less predictable than planned exercise, so a few points help:

Warm up first, since games involve sudden speed and changes of direction.
Start with low-contact, small-sided or casual formats, which carry less injury risk than competitive full matches.
Match the game to the group, so everyone can take part and enjoy it.
Add strength work a couple of times a week, which helps your body handle the quick movements games ask for.

Who This Applies To

Play suits almost everyone. If you have joint problems, a heart condition or have not been active for a long time, start with gentler games and build up, and check with a doctor if you are unsure.

FAQ

Does playing a game count as exercise?

Yes. Many games keep the heart working hard and train speed, agility and coordination at the same time.

I am not good at sports. Can I still play?

Yes. Beginner and social groups exist for exactly this, and partner games can be adjusted to any level.

Is a casual game enough to stay fit?

It covers stamina and several skill parts of fitness well. Adding a little strength work covers the rest. Is playing a sport enough? explains more.

How do I find people to play with?

Local leisure centres, community groups and online listings often run beginner sessions. Friends and family are a good start too.