The idea that movement has to be intense, time-consuming or perfectly structured is one of the biggest barriers stopping people from moving at all.
Increasingly, elite sport is moving away from rigid, high-pressure training schedules and embracing something far simpler: regular, low-stress movement done consistently.
That shift has been driven by availability. Staying mobile, loose and injury-free across long seasons matters more than isolated peak sessions.
England batter and 4CAST athlete Jason Roy has spoken about how his relationship with movement has changed as his career has progressed. For him, it’s less about chasing physical highs and more about staying ready.
"The biggest thing for me now is staying loose and feeling good day to day," says Jason.
"That doesn’t always mean smashing yourself in the gym. Sometimes it’s just about keeping things ticking over so you’re ready when it matters."
Sports science backs this up. Short bouts of daily movement help maintain joint range, circulation and neuromuscular coordination. They also reduce the mental barrier to starting - which is often the hardest part.
Former England international cricketer Ebony Rainford-Brent has long championed this approach, especially for people balancing demanding schedules.
"Movement has to fit into your life, not take it over," she says.
"It’s about finding something you can return to again and again - walking, stretching, light strength - and building confidence through consistency."
The message is simple: movement doesn’t need to look impressive to be effective.
HOW TO APPLY IT
1. Break movement into small, repeatable blocks
2. Remove pressure around duration or intensity
3. Focus on how movement makes you feel, not what it looks like
THE TAKEAWAY
Five minutes done daily beats an hour done occasionally. Momentum comes from consistency, not perfection.
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