The Surprising Health Benefits of Doing Jigsaw Puzzles, According to Experts

Jigsaw puzzles have been popular for ages and are often a go-to activity for entertainment on rainy days. However, many people are unaware that jigsaw puzzles offer several cognitive benefits that can support healthy aging. Engaging in jigsaw puzzles exercises multiple areas of the brain simultaneously, which can help maintain mental sharpness as you age.

To learn more about the health benefits of doing jigsaw puzzles, we spoke with expert therapists and neurologists. Here, they share how working on jigsaw puzzles can help keep you mentally sharp and how it can be a useful way to practice mindfulness.

Promotes Cognitive Health

Doing puzzles activates multiple areas of our brain at once—visual processing, problem-solving, fine motor coordination, and memory retrieval—all contributing to our overall cognitive health. Activation of these multiple areas simultaneously is referred to as bilateral integration. It's when both hemispheres of the brain work together to strengthen neural connections, says Emily Davenport, a licensed art therapist and psychotherapist.

Engaging in mentally stimulating activities, such as jigsaw puzzles, has been consistently linked to reducing the risk of cognitive decline as we age. "Research shows that regularly engaging in mentally stimulating activities can build what we call 'cognitive reserve,' also sometimes referred to as 'cognitive resilience,'" says Joel Salinas, MD, MBA, Alzheimer's and dementia specialist at NYU Langone Health. "This means the brain may be better able to compensate for age-related changes or disease for longer."

Older adults are at a higher risk of cognitive diseases such as Alzheimer's and dementia. Jigsaw puzzles are a common leisure activity used to combat this and support brain health. According to Rhonda Voskuhl, MD, neurologist and inventor of CleopatraRX, studies have shown that people over the age of 50 who have done jigsaw puzzles for many years perform better on global cognitive tests.

Supports Emotional and Mental Health

In addition to supporting cognitive health, jigsaw puzzles can also benefit mental health. For some, puzzles provide a calming, meditative effect. "They help shift focus away from stressors and into the present moment, which can reduce anxiety and promote relaxation," says Salina. The activity is both soothing and mindful, and once completed, it offers a sense of accomplishment.

Puzzles can also boost mood, and because mood and cognition are closely linked, this activity may indirectly support cognitive health, says Voskuhl.

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Encourages Challenge and Creativity

Exercising your brain with new challenges and creativity is essential, regardless of your age. Engaging in hobbies that foster creativity and push your limits will continue to benefit you as you grow older, supporting your overall mood and brain health.

Puzzles, in particular, strengthen skills like memory and focus, but the greatest benefits come when the activity is new or increasingly difficult, according to Salina. "Novel experiences push the brain to adapt and can promote the growth of new synaptic connections between brain cells. In other words, repeating the same simple puzzle offers less benefit than challenging yourself with something unfamiliar, which provides your brain with the best workout."

Although jigsaw puzzles have structure, assembling the pieces taps into creative problem solving, offering symbolic therapeutic benefits, says Davenport. "Puzzles offer a contained and predictable way to engage in hands-on creative work while still enjoying the calming and integrative effects of creativity."

How to Incorporate Puzzles Into Your Daily Life

To incorporate jigsaw puzzles into your routine, start with just 10 to 15 minutes a day—or even a week. They're a great way to begin your morning or unwind before bed, says Davenport. Working on puzzles with friends or family is also a fun way to make them part of your social life, encouraging both patience and connection.