Warming up properly before walking football, in cold winter conditions particularly, is essential because cold muscles and joints are stiffer, less elastic, and far more prone to strains and tears — especially in a sport with frequent stopping, turning, and kicking.

A good warm-up raises muscle temperature, improves joint mobility and balance, and primes the heart and lungs, which not only reduces injury risk, but also helps you move more comfortably and confidently from the first whistle, instead of feeling tight and sluggish.

This video from Age UK features a short warm up session, dedicated to then needs of Walking Footballers, that you can do at home before leaving for sessions.

It’s certainly important to perform these exercises and stretches GENTLY and if you only have time for a limited number of repetitions, we’d focus on calf muscles and quads, after jogging on the spot for 60 seconds. Of course, you know your own body, but please take a look and perhaps invest 5-10 minutes. It's a small investment to keep you on the pitch, rather than on the sidelines for extended periods.