Health-boosting hobbies that build longevity

October 9, 2025 | 3 min read

“Finding a hobby you really love to do—something that makes you happy—is one of the best things you can do for your health.” - Jaclyn Pritchard, Registered Dietitian, Cleveland Clinic Canada

The next time you finish a jigsaw puzzle, take a moment to think about how you feel. Is your mood lighter? Is your stress level lower? That may be because from the time you started sorting the pieces to the moment you snapped the final one in place, your brain was activating a spectrum of visuospatial abilities linked to long-term cognitive health¹. 

In other words, what’s typically thought of as a simple way to pass the time might actually be more of a “super-hobby”—an activity that can improve your wellness today, as well as lay the groundwork for a healthier future.

Think of “super hobbies” as fun pastimes that simultaneously benefit your body, mind, and overall sense of well-being. “It’s an activity that gives you joy and fulfillment while also exercising your brain in different ways,” says Jaclyn Pritchard, a Registered Dietitian and expert in behavioural change at Cleveland Clinic Canada, Manulife’s medical director, where she leads the development of organizational wellness programs. “Super hobbies” are kind of like so-called superfoods², Pritchard says: No single choice is a cure-all on its own (not even kale!), but each can help advance overall health in a highly efficient and effective way.

There are several scientific reasons why some hobbies pack such a healthy punch. They often involve new or increased brain challenges that enhance neuroplasticity—that is, our ability to learn and adapt—which is correlated to a range of beneficial physical and mental health outcomes.³ Many “super hobbies” centre on social connection, which is strongly linked to longevity.⁴ Others encourage mindfulness, which enhances feelings of well-being.⁵

But, in Pritchard’s view, the most important reason “super hobbies” are so effective is beautifully simple: They’re fun. When we participate in activities that give us feelings of pleasure, purpose and joy, our brain’s synapses—the tiny connectors between neurons that transmit information throughout our bodies—respond in a big way: “It’s like fireworks go off in our brains,” Pritchard says. “It sparks new connections and strengthens existing ones.”  

All this cranial commotion helps unlock a range of health benefits. It can lower our risk of depression and anxiety. It can boost cognitive function and reduce the risk of dementia. It can ease stress levels and regulate blood pressure. “There is a cascade of positive effects,” Pritchard explains. “When we look at longevity research, so much comes back to this fact: Finding a hobby you really love to do—something that makes you happy—is one of the best things you can do for your health.”

If you’re looking to pick up a new super hobby, you have plenty to choose from—from mainstream activities like gardening to niche pursuits like blacksmithing. Pritchard recommends considering the following options: 

1. Playing music: Musical activities—like playing an instrument, writing songs and singing—can improve overall mental health and decrease the severity of chronic conditions like depression and anxiety.⁶ Making music can also be a social activity and can engage the parts of the brain that enhance cognition. It therefore may reduce the risk of dementia or Alzheimer’s, according to Pritchard: “There are great benefits to playing music,” she says. “It can stimulate some of the brain regions that actually improve our neuroplasticity.”
   
   
2. Puzzling: Whether your puzzling preference comes in the form of Sudokus, crosswords, jigsaws or even reading mystery novels, putting the pieces together (literally or metaphorically) is great for brain health. “Puzzles offer great benefit when it comes to our mood, our self-regulation and our resilience,” explains Pritchard. “When people engage in thought-provoking exercises that require creativity, focus and attention to solve, we see cortisol—known as the stress hormone—reduce.”
   
   
3. Crafting: Making things can lower your heart rate and blood pressure and get you into a more meditative headspace, according to Pritchard. Researchers have found that people who make time for regular creative acts—like drawing, painting, sewing, stitching or building—are less negatively impacted by stress⁷ and more prone to flourishing.⁸ “There’s a high degree of mindfulness built in that type of activity,” Pritchard says.


4. Journalling: Taking pen to paper to jot down your thoughts, experiences and ideas may seem small or superficial, but it can be a valuable enabler of better physical and mental health habits. “Journalling is hugely beneficial when it comes to emotional regulation,” Pritchard explains. “Acknowledging what you’re going through by writing it down can help you manage whatever you’re feeling and move forward in a slightly different way.” She adds that those who journal often tend to “show up better,” making more deliberate and thoughtful health choices on a day-to-day basis: “It can really get your brain on board with whatever habit you’re working on.”


5. Birding: Believe it or not, the seemingly subdued hobby of birdwatching is a wellness wellspring. Why? Birding demands a degree of exercise. It involves time outdoors, which is correlated with a wide range of physical and mental health benefits.⁹ It can be highly social, often involving group expeditions or post-trip sharing of sightings among fellow enthusiasts. It encourages mindfulness, memory and mental fitness¹⁰ And, critically, for the millions¹¹ of amateur ornithologists who flock to this activity in Canada every year, it’s fun. “When something brings you that much joy, it’s a very good thing to engage in,” Pritchard says.

Not sure what to try or where to begin? Pritchard recommends a moment of introspection. “I’m a big proponent of getting curious,” she advises. “Forget about what you read or what you heard an influencer on social media say. Dig deep, become your own detective and ask yourself: ‘What really lights me up?’ That will help you find what you want to spend more time doing.”

This article is for informational purposes only. It is not intended to diagnose or treat a condition. If you have questions or concerns about your specific situation or are seeking medical advice, contact your medical doctor or your health-care provider.

About Cleveland Clinic Canada
Manulife is proud to have Cleveland Clinic Canada on board as Medical Director for our Group Benefits operations. Cleveland Clinic Canada has a wealth of global healthcare expertise and shares our goal to help Canadians live longer, healthier, and better lives. Cleveland Clinic is a nonprofit organization that has been at the forefront of modern medicine since 1921. In recent years, Cleveland Clinic has worked with progressive companies in Canada and around the world to prioritize the health and well-being of their employees, customers, and communities.