Since adding walking soccer to an exercise regime that also include a full speed, full contact soccer
league and gym time, Faisal Ahmed has benefitted from the new game’s constant cardio, consistency
and culture.

Ahmed, a 56-year-old system technologist, has data to show the cardiovascular benefits of walking
soccer. Three years after undergoing triple-bypass heart surgery, he checks the steps and heart rate
numbers on his watch after every game – and he came to a surprising conclusion.

“I’ve found that, in terms of cardiovascular fitness, when I measure it, walking soccer is relatively
equivalent to the running game,” Ahmed said.

While full-speed soccer does have its sprints, walking soccer has a more constant pace.

“In a running game, you do need to slow down from time-to-time, because over 50, it's difficult to keep-
up the speed, but in walking soccer you maintain a pace,” Ahmed explained.

He noticed that while walking soccer does not have the intensity spikes that come with sprints, it also
has fewer stoppages, leading to a more constant workout.

“In walking soccer the field is smaller, the teams are smaller, and you're constantly moving, so you don't
have time to pause,” Ahmed said. “If you're playing for 60 minutes, you're definitely in the fat burning
zone for about 60 minutes.”

For both games, the end result is 3 or 4 km worth of steps.

“It just depends on how much you are playing,” Ahmed said.

During the week, Ahmed also gets in some cardio work on treadmills, in addition to weight training, but
the weekend games – walking and running – are the highlight of his post-surgery fitness regime.

Soccer makes it amazingly fun compared to being stuck in a gym,” Ahmed said.

He contrasts the sustainability of his Saturday walking soccer group with the constant loss of Sunday
league players to injury.

“We're talking twisted, swollen ankles, tears across the back and they're not just self-inflicted, but
because of tackles as well,” he said.

Age did change the way Ahmed plays in that league.

“Over 50, you gotta watch out for your knees” he said. “Now I play a slightly different game, avoiding
certain types of contacts in the running game and keeping an eye on the way defenders come at me.

On the other hand, walking soccer rules encourage positive football by prohibiting body contact. They
remove sliding tackles, challenges from behind, high kicks, and outfield players from the goal crease.

With less threat of injuries, players know they can consistently mark game days on their calendars.

“Walking soccer gives you the fitness benefits without the risks – you know you are going to come back
to play next week,” he said.

While he continues to play both versions of the beautiful game, Ahmed is realistic about the future. “If
my knees can stay fit, I would like to do both, but I know over time eventually the knees are gonna say,
‘OK, you've had enough.’”

Ahmed can sense some evidence that his walking soccer teammates are taking precautions before the
start of each game.

“The smell of Voltaren is in the air,” he said.

Describing himself as an average player, Ahmed appreciates the welcoming approach of the Toronto
Walking Soccer Club (TWSC). The mix includes players like him who started playing regularly as adults,
others who were coached from a young age, and even former professionals.

“We have players at a high level of expertise, and as an average player, I’m very happy playing with guys
and girls that are better than I am,” he said. “I think it's a good balance.”

While walking soccer rules do a lot to level the playing field, he believes TWSC players have the right
mindset to keep this mix of players involved in each game.

“Across the board, with all the team members, it’s a culture. We enjoy being on the field, we enjoy each
other’s company, and the fitness just comes with it.”