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

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

The good news? You don’t have to run a marathon or learn rocket science. From puzzles to knitting to music, there are plenty of couch-friendly hobbies that could give your brain a meaningful workout.

That’s because when we learn or practice a skill, the brain forms and strengthens neural connections through a process known as neuroplasticity.

This allows the brain to reorganize, 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

Puzzles have grown in popularity during the COVID lockdown – and their appeal hasn’t faded. Research shows that around a third of UK adults regularly engage in this hobby on a weekly basis.

Jigsaw puzzles are fun for all ages. Better yet, research suggests they may benefit the brain. A 2018 study published in Frontiers in Aging Neuroscience found that people who regularly completed puzzles showed better visuospatial cognition—the mental ability to understand the spatial relationships between objects.

The researchers also say that frequent puzzle solving can help build “cognitive reserve,” which could help the brain better cope with age-related changes.

How puzzles can bring your brain:

• It can help build cognitive reserve linked to lower risk of dementia

• Improves visual and spatial cognitive skills

• Strengthen short-term memory

• It encourages problem solving and sustained attention

• It could help “rewire” the brain

• May improve short-term memory

knitted

Long associated with older generations, knitting has seen a resurgence in recent years. The UK Hand Knitting Association estimated in 2022 that around one million people have taken up knitting since the start of the pandemic. 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 frequently report feeling calmer and happier while knitting, with many describing 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.

How knitting can benefit your brain:

• Promotes neuroplasticity through learning models and techniques

• Improves fine motor skills and hand-eye coordination

• It can reduce stress and cortisol levels

• Supports emotional regulation

• It encourages attention and working memory

Learning an instrument

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

Studies suggest that musical training engages multiple brain regions simultaneously, including those responsible for memory, motor control, auditory processing, and executive function. A 2023 study by researchers at the 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 that simply listening to music can reduce your risk of dementia.

How learning an instrument can benefit your brain:

• It enhances memory and executive function

• Strengthens 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 to try it – and the benefits are worth it, even if you can’t hold a tune. Singing strengthens memory by simultaneously engaging auditory, motor, emotional and language centers, strengthening neural connections.

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

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

How singing can benefit your brain:

• Improves memory encoding and retrieval

• Supports verbal fluency and word retrieval

• Improves mood and reduces stress

• It encourages social engagement

• It can support heart and lung health through controlled breathing

Visual arts

You don’t have to be the next David Hockney to benefit from picking up a brush. Whether it’s watercolors at 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 main stress hormone. Chronically elevated cortisol has been linked to memory impairment and accelerated cognitive aging, so reducing stress may play a role in supporting 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 artistic experience.

How painting and visual arts can benefit your brain:

• It can reduce cortisol and stress levels

• Strengthens sustained attention and concentration

• It encourages cognitive flexibility and problem solving

• Supports emotional regulation

• It provides a sense of accomplishment and purpose