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 show that people aged 65 and over who have hobbies report higher levels of happiness and life satisfaction. Some of the most relaxing pastimes are also good for your brain health.

Good news? You don’t need to run marathons or learn rocket science. From puzzles to knitting and music, there are plenty of couch-friendly hobbies that can give your brain some meaningful exercise.

This is because when we learn or practice a skill, the brain forms and strengthens neural connections through a process called neuroplasticity.

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

puzzle

Jigsaw puzzles have soared in popularity during the coronavirus lockdown and their appeal remains undiminished. Research shows that around a third of UK adults engage in this hobby regularly on a weekly basis.

Puzzles are a fun pastime for people of all ages. Even better, research shows they may benefit the brain. A 2018 study published in Frontiers in Aging Neuroscience found that people who regularly completed jigsaw puzzles showed better visuospatial cognition, the mental ability to understand spatial relationships between objects.

The researchers also suggest that frequently solving puzzles may help build “cognitive reserve,” which helps the brain better cope with age-related changes.

How puzzles are good for your brain:

• May help build cognitive reserve linked to reduced dementia risk

• Improve visual-spatial cognitive abilities

• Strengthen short-term memory

• Encourage problem solving and continued attention

• Can help “rewire” the brain

• May improve short-term memory

knitting

Knitting has long been associated with older generations and has experienced a renaissance in recent years. The British Hand Knitting Association estimates that around 1 million people will start knitting in 2022 since the outbreak began. Online communities on TikTok and other social platforms have also helped modernize the craft.

Knitting requires coordinated hand movements, pattern recognition and sustained concentration. Research published in the British Journal of Occupational Therapy found that knitters often reported feeling calmer and happier while knitting, with many describing it as meditation.

Repetitive, rhythmic exercise may reduce stress hormones such as cortisol. Lower stress levels are also linked to better long-term brain health.

How knitting benefits your brain:

• Promoting neuroplasticity through learning models and technologies

• Improve fine motor skills and hand-eye coordination

• May reduce stress and cortisol levels

• Supports emotional regulation

• Improve attention and working memory

learn a musical instrument

Although it may seem daunting, it’s never too late to learn an instrument. You can take up this hobby from the comfort of your own home if you wish.

Research shows that music training engages multiple brain areas simultaneously, including those responsible for memory, motor control, auditory processing, and executive functions. A 2023 study by researchers at the University of Exeter found that playing an instrument is linked to better memory and problem-solving skills in older adults.

Research also shows that if you don’t want to learn an instrument, just listening to music can reduce your risk of dementia.

How learning an instrument benefits your brain:

• Enhance memory and executive function

• Strengthen language and listening skills

• Improves mood and emotional well-being

• May help preserve cognitive abilities

singing

The great thing about singing is that you don’t have to be particularly good at it to try, and even if you can’t master the pitch, the benefits are worth it. Singing can simultaneously mobilize the auditory, motor, emotional and language centers, strengthen neural connections, and thereby enhance memory.

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

Group singing has also been linked to improved health and social connectedness – both of which are protective factors for cognitive health.

How singing benefits your brain:

• Enhance memory encoding and recall

• Supports verbal fluency and word retrieval

• Boost mood and reduce stress

• encourage social participation

• Can support heart and lung health by controlling breathing

visual arts

You don’t need to be the next David Hockney to benefit from picking up a paintbrush. Whether it’s a watercolor on the kitchen table or a sketch in a notebook, creativity can have significant benefits for your brain and emotional health.

Research shows that creating art can help lower levels of cortisol, the body’s primary stress hormone. Chronically elevated cortisol is associated with memory impairment and accelerated cognitive aging, so reducing stress may help support long-term brain health.

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

How drawing and visual arts benefit your brain:

• May lower cortisol and stress levels

• Enhance sustained attention and concentration

• Encourage cognitive flexibility and problem-solving skills

• Supports emotional regulation

• Provide a sense of accomplishment and purpose