Five-a-side football

Is five-a-side football right for you?

Fast, friendly football on a small pitch. It is a hard-intensity, high impact activity that you can do indoors or outdoors, in a group. Expect to burn around 560 calories an hour, based on a 70 kg person.

Easy to pick up. Expect to spend up to about £20 a month.

Why try five-a-side football

• Burns calories. At around 560 kcal an hour it can help with weight loss alongside a balanced diet.
• Improves fitness. It raises your heart rate and builds stamina.
• Sociable. It is an easy way to meet people and have fun.
• Teaches a skill. There is always something new to learn, which keeps it interesting.

How to start five-a-side football

1. Search for a casual five-a-side league or pay-and-play session near you; most take solo players.

2. Get the basics: trainers or astro boots, shin pads. Borrow or hire before you buy.

3. Keep the first few sessions short and easy, and aim for two or three a week.

4. Tell the coach you are new. A good club will pair you with a careful partner and build contact up slowly.

A 4-week starter plan

This is general guidance, not medical advice. If you have a health condition or injury, check with your GP before you start.