Exercise is part of a healthy lifestyle and has far-reaching benefits. Physical activity prevents health problems and reduces the risk of developing long-term medical conditions, helping people live longer and richer lives. It aids in sleep, boosts energy, improves mental well-being and reduces stress. At work, exercise increases safety, reduces absenteeism and improves mental health, leading to more engaged employees with better job satisfaction. But despite all these benefits, very few people meaningfully engage in fitness.

According to a study published by the Center for Disease Control, less than one-third of U.S. adults meet suggested benchmarks for aerobic and muscle-building activities. And that leaves us with a big question:

Given all its clear benefits, why do people struggle so much to exercise?

The biggest barrier to physical activity for most people is psychological, which is ironic when you consider the many improvements exercise brings to one’s mental state. The same human factors that have serious impacts on the critical errors we make also get in the way of improving our ability to manage them. It’s a vicious cycle that can affect both health and safety.

Learning to recognize and manage your mental states can keep you safe and help you hurdle barriers to exercise in a big way. But there’s more you can do. In addition to human factors training, you can also give your brain a workout to keep you mentally sharp and strengthen your mind, helping you overcome future challenges, like getting motivated for physical activity. Introduce these three exercises to everyone in your facility to help pump up their brainpower.

1. Mindfulness meditation

Mindfulness meditation is a habit you can work on to train your mind to focus and redirect your thoughts. When done regularly, meditation has been proven to reduce stress and help people control their reactions to the world around them. Arguably the best exercise for your mind, this activity can significantly reduce stress and improve your ability to manage human factors like frustration and rushing.

To implement mindfulness meditation in your workplace, follow these tips:

• Set a schedule to prioritize your meditation. A daily routine is best, and shorter sessions with a limit of 10 minutes are most effective in the workplace.
• If a group setting provides the accountability required to add meditation to your calendar, set up a recurring date, time and place in your facility for the meditation.
• Meditation can also be done alone—all you need is a quiet comfortable space to focus.
• Choose a quiet spot that is free of distractions—some people like to play calming music to help maintain focus, especially if there is minor outside noise.
• The purpose of meditation is to channel your focus. Focus on your breathing. Focus on your comfort. You can sit cross-legged on the floor or perform the meditation in chairs, so long as they are comfortable and quiet for the duration of the session.
• Guided meditation recordings can be very helpful in maintaining focus for a full session, especially if you or your companions are new to this effective exercise for your brain.

2. Play Solitaire

Remember when Solitaire was the only game installed on your computer? Playing card games at work might seem taboo, but studies have shown that a quick card game can improve cognitive functions like memory and thinking skills. A card game could be just the thing to ease your mind and train your focus. Solitaire, for example, requires memorization, recognizing patterns, planning, concentration and the use of reason.

Since it’s a game you play by yourself, Solitaire offers a similar stillness to meditation as you focus your concentration on the cards. And you don’t even need a physical card deck for this exercise. You now have access to several free games on your phone, Solitaire included. So regardless of where you work, you can exercise your brain on your breaks. And don’t worry if Solitaire isn’t your thing, there are plenty of games and apps you can download that have similar effects.

3. Get wordy!

Card games aren’t the only fun way to stay sharp. According to Dr. Elana Clar, MD, a neurologist with New Jersey Brain and Spine, word games are good exercise for your mind, too. But if you’re not into words, there are other options that can be just as effective. “Word games like crossword puzzles and Scrabble are great, but numeracy puzzles like sudoku and chess are also fantastic for supporting memory,” Dr. Clar says.

Just like card games on your phone, word and number games that provide intellectual stimulation are something you can do anywhere. Buy a puzzle book or download a Scrabble, sudoku, or chess app to play on your break. You could even download a free second-language program to stimulate your brain and improve your communication skills at the same time.

There are a lot of ways that you can exercise your cognition, and these three suggestions are easy ways to get started while you’re at work. Try creating a new habit of exercising your brain every day. To set you up for success, let’s recap the do’s and don’ts from our How to Make Habits Stick guide:

Don’t put off starting … Do start small

You cannot create a habit overnight, but you have to start the process of creating a habit somewhere. And the best way to do that is to start small. Use your language app a few days a week, for a short amount of time (maybe start with five minutes) and work your way up from there.

Don’t give up … Do make it easy

Creating a new habit can be a challenge of its own, but you have to stick with it. Make it easy by preparing ahead of time. Schedule your new habit and make it a priority. By putting a block of time in your calendar to play Solitaire, you’re ensuring that you don’t schedule anything else at the time that will get in the way of you exercising your brain.

Don’t keep it to yourself … Do focus on the reward

If you decide you want to start meditating, recruit a group of people to do it with you. Creating a habit with other people helps you stay accountable. In your group, you should also talk about how your meditation routine is making you feel. By focusing on the rewards of meditation, you’ll reinforce the positive results you and your group are experiencing, making it feel all the more worthwhile for everyone involved.

Keep at it and soon you’ll be reaping the benefits of a healthier mind. Exercising your brain will not only help you overcome the mental challenges that stand in the way of exercising your body but it will also help you manage fatigue and other human factors like complacency, rushing and frustration, which can all lead to injuries—staying mindful means staying safe.