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We all have time when we struggle to concentrate on some activity, whether it’s studying or working. For people looking to increase their concentration, exercise is one of the most often recommended antidote.

In a study done at the University of British Columbia, researchers found that regular aerobic exercise, appears to boost the size of the hippocampus, the brain area involved in verbal memory and learning. Also, regular exercise can help with depression, anxiety, and ADHD. Study done by the Harvard T.H. Chan School of Public Health found that running for 15 minutes a day or walking for an hour reduces the risk of major depression by 26%. In addition to relieving depression symptoms, research also shows that maintaining an exercise schedule can prevent you from relapsing. There’s additional benefits like stress relief, better sleep, reduced inflammation, and such that promotes concentration as well.

However, getting started may be the biggest hurdle. You may be too lazy to get started in the beginning or you got started but couldn’t continue because you feel exhausted, feel bad about yourself, got injured or have pain, and so on. This is why strategy beats tactical level planning. You need to have a set schedule and follow through. If you happen to get injured from running, find an alternative like rope trainer machine or swimming. If you feel bad about yourself in the beginning, set up a home gym until you are confident enough. If you are tired, research a diet plan or workout program that suits you at a specific time.

You don’t need to start big, but you should start somewhere. Here are some steps to help you plan for exercise:

1. Define your fitness goals: What are you trying to achieve? Are you simply looking to improve your cardiovascular fitness or simply stay healthy? Having a clear goal in mind can help you choose the right exercises and plan a routine that is effective for you.
2. Schedule your workouts: You need to schedule your workouts for the week and pick the best time of the day where you have the most energy. It may not be the ideal time since you probably have to work around your schedule, but make a commitment to stick to your schedule and make it realistic.
3. Choose your exercises: Make sure you choose exercises that is reasonable and have back-up plans. If it’s raining outside and you have the run planned, you may need to run indoors or do cycling.
4. Track your progress: Keeping track of your progress can help you stay motivated and see the results of your hard work. Consider using a fitness app, journal, or planner to track your workouts and progress over time.