By Sarabeth Lowe, MPH

Having a hobby, loosely defined as an activity done for pleasure during leisure time, is one way that people of all ages and cultures continue to play. Though the benefits of hobbies are well known, the time spent on such activities usually dwindles as we age.³ This can be due to jam-packed schedules or cultural attitudes. Still, the power of play, leisure time, and hobbies play a significant role in quality of life, overall wellbeing, and generational health.^4–6 Whether you are looking to find a new hobby or picking one back up again, here’s what you should know.

The Science Behind Hobbies and Your Health

The exact mechanism(s) behind hobbies’ benefits are as diverse as they are plentiful, making it hard to pin down a single cause and effect. However, some experts theorize that pleasure-providing activities can activate the reward system in your brain.^7–10 People may also feel a sense of accomplishment, mastery, and satisfaction with their work, which can boost confidence and morale. This is especially true for hobbies that specifically involve working with your hands, such as gardening, calligraphy, or cooking.^10–13

A 2021 review published in The Lancet Psychiatry endeavored to pinpoint how leisure activities, ranging from volunteering to knitting, impact human health. Researchers identified more than 600 mechanisms of action across different levels—individual, community, and society and/or culture at large—and sorted them into four main categories: psychological, biological, social, and behavioral.⁷ Some of the responses were immediate while others developed over time. Notably, the exact benefits of each hobby depended on the specific leisure activity. 

Psychological processes. The mental health benefits of hobbies are perhaps the ones they’re best known for. Such activities can have immediate effects on one’s overall mood and can reduce stress, bolster resilience, build psychological capabilities, and support personal growth, fulfillment, and healing. A long-term study of 93,000 older adults across 16 countries found that those with hobbies reported more happiness, fewer symptoms of depression, and higher life satisfaction than those without.⁶ These mental health and physical health benefits of hobbies are closely intertwined 

Biological processes. Hobbies can directly and indirectly improve physical health, with some research showing that regular engagement even increases longevity.^5–7 Certain activities can trigger mechanisms within the endocrine, immune, and central nervous systems; part of this response may be due to how happiness influences your physical health.⁴ Research shows that psychological wellbeing may improve immune responses and sensory engagement, as well as dampen pain.^15,16 Hobbies that involve more physical exertion, such as cycling or hiking, have a more direct impact on your physical health. These activities can boost cardiometabolic function and improve physical performance.^4,5

Social processes. Hobbies can allow you to tap into a wealth of social benefits, especially in a group setting.^7,10 Engagement in such activities can be a springboard for building stronger relationships and community ties.^4–6,11 At both the individual and group levels, hobbies can support community building and social cohesion. One way they do this is by providing opportunities for networking and fellowship. When done at a local level, community organizations, such as libraries, might host workshops or events that bring people together. These opportunities can help people set aside designated, distraction-free time for leisure activities while increasing a sense of belonging and purpose.^11,17

Behavioral processes. Hobbies can change the way you think and shift the way you view and interact with the world around you.^4,18,19 At an individual level, leisure activities can lead to changes in the development of habits and day-to-day routines.⁴ For example, hobbies involving meditation, like yoga, can encourage mindfulness, and group activities with scheduled events, such as volunteering, can cause people to reevaluate their daily priorities. They can also boost cognitive health, which can influence behavioral decision-making and drive by providing opportunities for critical thinking, problem-solving, and creativity.^4,16,20 Learning a new skill or engaging in a new activity, especially one where you solve a problem or execute a complicated task, such as completing a jigsaw puzzle, can spark each of these mechanisms.

Tips and Advice

We all have different ideas of what constitutes a hobby, so there is no one-size-fits-all approach to choosing one. The sheer number of activities available to try, ranging from cross-stitching mountains to actually climbing them, can be overwhelming. When weighing your options, reflect on your goal. Are you seeking to have a final product, such as a sculpture, or a particular outcome, like improved mindfulness? Do you want to cultivate or improve your skills in a certain area? Are you looking to build healthy habits or make a lifestyle change? Do you have a certain muse or cause you care about? Once you settle on your hobby, here are some tips to consider.

Pursue your passions. Do what you like, and like what you do. Avoid choosing a hobby based on what activity seems the most productive, marketable, or practical. Find a path that suits your needs and excites you. Don’t be discouraged by trial and error; if a hobby does not serve you, move forward with another activity. Research shows that habits you successfully form and maintain are often ones that are meaningful and driven by innate passion rather than external forces.^16,21

Tap into your time. Even if you’re unable to engage in leisure activities on a daily basis, be intentional about setting dedicated time aside for your hobby; that might be a few hours each week or each month. Focus on being consistent and finding the balance that works best for you. Keep in mind that your attitude matters. A 2021 study published in the Journal of Experimental Social Psychology found that our understanding of leisure determines its benefits; people who perceive leisure time as wasteful or useless can actually undermine its benefits.²²

Lower expectations. It can be easy to get wrapped up in the details of your hobby by attempting to perfect your practice. Research shows that this attitude can stunt creativity, joy, inspiration, and even productivity.²³ When hobbies are done for the purpose of pleasure, however, the stakes are low. Have a learner’s mind. There should be no stringent timeline to follow or black-and-white determination of success. Aim for meaningful rather than perfect.

Find a friend. While many hobbies can be done solo, nearly all of them can provide opportunities for people to expand their social network, build relationships, and strengthen community ties. Having an immediate shared passion or interest is a remarkable linchpin for friendship and social bonding. Finding like-minded people who enjoy doing the same activities as you can have additional benefits, such as better accountability, shared motivation and support, increased collaboration, and enhanced academic performance.^24–27 If you’re feeling timid, consider trying an organized group activity to break the ice.

Sources

1. National Institute for Play. Play science: what we know so far. Accessed 27 Jul 2024. https://nifplay.org/what-is-play/the-basics/
2. National Institute for Play. Play for adults. Accessed 27 Jul 2024. https://nifplay.org/play-for-you/make-play-part-of-an-adult-life/
3. United States Bureau of Labor Statistics. Average hours per day spent in selected leisure and sports activities by age. 27 Jun 2024. Accessed 27 Jul 2024. https://www.bls.gov/charts/american-time-use/activity-leisure.htm
4. Pressman SD, Matthews KA, Cohen S, et al. Association of enjoyable leisure activities with psychological and physical well-being. Psychosom Med. 2009;71(7):725-732.
5. Fancourt D, Aughterson H, Finn S, et al. How leisure activities affect health: a narrative review and multi-level theoretical framework of mechanisms of action. Lancet Psychiatry. 2021;8(4):329–339.
6. Mak HW, Noguchi T, Bone JK, et al. Hobby engagement and mental wellbeing among people aged 65 years and older in 16 countries. Nat Med. 2023;29(9):2233–2240.
7. Borges A. Why having a little hobby is so good for you, according to science. SELF. 31 Jan 2024. Accessed 27 Jul 2024. https://www.self.com/story/hobbies-health-benefits
8. Lewis RG, Florio E, Punzo D, Borrelli E. The brain’s reward system in health and disease. Adv Exp Med Biol. 2021;1344:57–69.
9. Berridge KC, Kringelbach ML. Pleasure systems in the brain. neuron. 2015;86(3):646–664.
10. Steinberg D, Simon V. A comparison of hobbies and organized activities among low income urban adolescents. J Child Fam Stud. 2019;28(5):1182–1195.
11. Aguilar-Gaxiola S, Ahmed SM, Anise A, et al. Assessing meaningful community engagement: a conceptual model to advance health equity through transformed systems for health: organizing committee for assessing meaningful community engagement in health & health care programs & policies. NAM Perspect. 2022;2022:10.31478/202202c.
12. Heid M. Working with your hands is good for your brain. New York Times. 28 Mar 2024. Accessed 27 Jul 2024. https://www.nytimes.com/2024/03/28/well/mind/hands-mindfulness-typing-writing.html
13. Dunn J. Make something with your hands (even if it’s hideous). New York Times. 28 Jun 2024. Accessed 27 Jul 2024. https://www.nytimes.com/2024/06/28/well/mind/hand-crafts-creation-art.html.
14. Abdurachman, Herawati N. The role of psychological well-being in boosting immune response: an optimal effort for tackling infection. Afr J Infect Dis. 2018;12(1 Suppl):54–61.
15. Finan PH, Garland EL. The role of positive affect in pain and its treatment. Clin J Pain. 2015;31(2):177–187.
16. Gardner B, Lally P, Wardle J. Making health habitual: the psychology of ‘Habit-formation’ and general practice. Br J Gen Pract. 2012;62(605):664–666.
17. Chang PJ, Wray L, Lin Y. Social relationships, leisure activity, and health in older adults. Health Psychol. 2014;33(6):516–523.
18. Bone JK, Fancourt D, Sonke JK, et al. Creative leisure activities, mental health and well-being during 5 months of the COVID-19 pandemic: a fixed effects analysis of data from 3725 US adults. J Epidemiol Community Health. 2023;77(5):293–297.
19. ADP TotalSource. 7 ways hobbies can enhance your career. Accessed 31 Jul 2024. https://mylife-ts.adp.com/2018/08/7-ways-hobbies-can-enhance-your-career/. 
20. Kyaw KT, Levine A, Zhao AJ. Topical review of hobbies and cognitive health. J Alzheimers Dis. 2023;91(1):91–103. 
21. van der Weiden A, Benjamins J, Gillebaart M, et al. How to form good habits? A longitudinal field atudy on the role of self-control in habit formation. Front Psychol. 2020;11:560.
22. Tonietto GN, Malkoc SA, Walker Reczek R, Norton MI. Viewing leisure as wasteful undermines enjoyment. J Exp Soc Psychol. 2021;97:104198.
23. Kelly JD 4th. Your best life: perfectionism–the bane of happiness. Clin Orthop Relat Res. 2015;473(10):3108–3111.
24. Venkat SR. Health benefits of hobbies. WebMD. 3 Jul 2024. Accessed 31 Jul 2024. https://www.webmd.com/balance/health-benefits-of-hobbies
25. Alotaibi TA, Alkhalifah KM, Alhumaidan NI, et al. The benefits of friendships in academic settings: a systematic review and meta-analysis. Cureus. 2023;15(12):e50946.
26. InsightCare. The role of hobbies and interests: joining clubs and groups to foster social bonds. Accessed 31 Jul 2024. https://insightscare.com/the-role-of-hobbies-and-interests-joining-clubs-and-groups-to-foster-social-bonds/. 
27. Bond RM, Chykina V, Jones JJ. Social network effects on academic achievement. Soc Sci J. 2017;54(4):438–449.