5 easy hobbies that give your brain a workout without leaving the sofa

Hobbies are a great way to make the most of your free time. Studies It has shown that people aged 65 and over who have hobbies report higher levels of happiness and life satisfaction. And some of the most relaxing pastimes can benefit your brain health, too.

Good news? You don’t need to run a marathon or learn rocket science. From puzzles to knitting to music, there are many couch-friendly hobbies that can exercise your brain in a meaningful way.

This is because when we learn or practice a skill, our brain creates and strengthens neural connections through a nervous system. process known as neuroplasticity.

This allows the brain to reorganize itself, adapt to new challenges, and maintain cognitive flexibility. Over time, mentally stimulating activities are associated with better memory, sharper thinking, and, in some cases, a reduced risk of cognitive decline.

puzzles

Jigsaw puzzles have increased Popularity during COVID quarantines – and their appeal has not diminished. Research It shows that around a third of adults in the UK engage in this hobby on a regular weekly basis.

Puzzles are enjoyable entertainment for all ages. Even better, research shows they may benefit the brain. A study published in 2018 Frontiers in Aging Neuroscience It found that people who regularly completed jigsaw puzzles showed better visual-spatial cognition, that is, the mental ability to understand spatial relationships between objects.

Researchers also note that frequently solving puzzles may help build “cognitive reserve,” which can help the brain better cope with age-related changes.

How puzzles can benefit your brain:

• May help build cognitive reserve linked to lower risk of dementia

• Improves visual-spatial cognitive abilities

• Strengthen short-term memory

• Encourage problem solving and sustained attention

• May help “rewire” the brain

• May improve short-term memory

Knit

Long associated with older generations, knitting has experienced a revival in recent years. According to the UK Hand Knitting Association’s forecast, by 2022 one million People had started knitting since the beginning of the epidemic. Online communities on TikTok and other social platforms have also helped modernize the craft.

Knitting requires coordinated hand movements, pattern recognition and sustained focus. Research published in the journal British Journal of Occupational Therapy She found that knitters often report feeling calmer and happier while knitting, and many describe it as meditative.

Repetitive, rhythmic movement can reduce stress hormones such as cortisol. Lower stress levels are also associated with better long-term brain health.

Here’s how knitting can benefit your brain:

• Promotes neuroplasticity through learning patterns and techniques

• Improves fine motor skills and hand-eye coordination

• May reduce stress and cortisol levels

• Supports emotional regulation

• Promotes attention span and working memory

learning an instrument

Although it may seem daunting, it is never too late to learn a musical instrument. And it’s a hobby you can do in the comfort of your own home, if you want.

Research shows that musical training engages multiple brain regions simultaneously, including those responsible for memory, motor control, auditory processing, and executive function. A study conducted by researchers in 2023 University of Exeter found that playing a musical instrument was associated with better memory and problem-solving skills in older adults.

If you don’t want to learn an instrument, Research has also shown Just listening to music can reduce your risk of dementia.

How learning an instrument can benefit your brain:

• Sharpens memory and executive function

• Strengthens language and listening skills

• Improves mood and emotional well-being

• May help preserve cognitive abilities

To sing a song

The great thing about singing is that you don’t have to be very good to try it; Even if you can’t hold the tune, the benefits are worth it. Singing strengthens memory by simultaneously activating auditory, motor, emotional and language centers and strengthening neural connections.

For people living with dementia, singing has been shown to support long-term memory recall and verbal fluency. Alzheimer’s Association He notes that musical memory is often preserved even as other types of memory fade, so familiar songs can trigger vivid memories.

Group singing is also linked to improved well-being and social connection; both of these are protective factors for cognitive health.

How singing can benefit your brain:

• Improves memory encoding and retrieval

• Supports verbal fluency and word retrieval

• Boosts mood and reduces stress

• Promotes social participation

• May support heart and lung health through controlled breathing

visual arts

You don’t have to be the next David Hockney to reap the benefits of buying a paintbrush. Whether it’s watercolors on the kitchen table or sketches in a notebook, being creative can provide measurable benefits for both brain and emotional health.

Research suggests that making art can help lower levels of cortisol, the body’s primary stress hormone. Chronically elevated cortisol has been associated with memory impairment and accelerated cognitive aging; Therefore, reducing stress may play a role in supporting long-term brain health.

A study published in 2016 Art Therapy It found that just 45 minutes of creative activity significantly reduced cortisol levels in participants, regardless of their artistic experience.

How can painting and visual arts benefit your brain?

• Can reduce cortisol and stress levels

• Strengthens sustained attention and focus

• Promotes cognitive flexibility and problem solving

• Supports emotional regulation

• Provides a sense of accomplishment and purpose