Jill Scott won 161 caps for her country, she was crowned Queen of the Jungle in I’m a Celebrity and she regularly commentates on both men’s and women’s football matches. Now, the sporting legend and all-round good sport is getting us motivated to move as part of H&B’s ‘Movement Movement’. Here, she rounds up her 16 years of professional experience into nine top tips for keeping your mind, body and muscle focused when it comes to movement…

Mind

Write your fitness plan for the week
“When I had big matches ahead of me,” says Jill, “it would often become overwhelming pretty quickly, so I’d try to take every week as it came with training. I’d recommend a similar strategy for anyone wanting to stick to a movement or exercise goal."

Rather than going too big with what you want to achieve, break your goal down into smaller chunks and make sure you write a simple plan for that week in terms of what exercise or movement you want to do each day. If you write something down, you're much more likely to stick to it.”
Get your body moving with a walk or a jog
“You often feel under pressure to go for a long run or to go hard at the gym,” says Jill. “Whether you’re a professional athlete or just starting out, if you’re not in the mood, a simple walk or jog can help get the body moving, boost your cardiovascular fitness and clear your mind. Walks are an important mental reset time for me, so I try and do them as often as I can.”
Limit screen time
“I find it really easy to get wrapped up in my phone,” reveals Jill, “so I always limit my screen time to maintain a healthy balance. Excessive screen time can lead to disrupted sleep and decreased physical activity, so I’d recommend taking regular screen breaks and limiting phone time before bed so that it supports your sleep and energy levels the next day.”

Body

Take a hot bath with some Epson salts
“After a long day of training, I always used to treat myself to a hot bath with some Epsom salts,” says Jill. “Epsom salts have magnesium, which can help relax your muscles, reduce inflammation and lessen soreness. I also love them and a long bath for the way it helps you unwind after a tiring day.”
Stretch daily
“I know it’s tempting to skip a stretch if you're busy, but never overlook your stretches after exercise,” says Jill. “As an athlete, I know the importance of flexibility and muscle recovery. Stretching daily can enhance your flexibility, reduce muscle tension and prevent injuries. Improved blood flow from regular stretching also helps alleviate stiffness and increases your range of motion.”
Balance workout time and rest time
“Intense workouts improve your strength, endurance and skills, but without proper rest, you risk overtraining, which can lead to fatigue and decreased performance,” says Jill.

“By incorporating rest days and prioritising sleep, you allow your body to repair and come back stronger. Rest days also support mental wellbeing. If you get the balance right, it can definitely help you stay motivated and focused.”

Muscle

Do things that make you happy!
“Whether it's kicking a ball around, dancing or swimming, my number one tip is to find what you enjoy and go for it. I guarantee that if you find ‘your thing’, you’ll keep at it longer. It definitely worked for me!”
Do weekly massage with a clever twist
“Incorporate some form of massage into your weekly routine, even if it’s just rolling on a tennis ball when your muscles are aching,” says Jill. “As an athlete, muscle recovery is important and massages and stretching play a big role in maintaining performance.”
Make every day healthy habits
“Incorporating more physical activity into your daily routine, such as walking instead of driving, helps boost your overall fitness and improves cardiovascular health,” advises Jill. “These small, consistent efforts add up, enhancing your endurance and keeping your body agile.”

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