Taking time for enjoyable leisure activities improves mental and physical health. In fact, the more time you spend doing different types of pleasurable activities, the better your health tends to be, according to a study published in the online journal Psychosomatic Medicine: Journal of Biobehavioral Medicine.

The study of 1,400 adults reported how often they took part in a variety of leisure activities. Among them: relaxing, visiting friends or family, going on vacation, participating in religious activities, and playing sports. Participants who spent the most time in different leisure activities had lower blood pressure, waist circumference, body mass index, and cortisol levels—all markers of good health.

Those who spent more time doing diverse leisure activities also reported stronger and more diverse social networks, more feelings of satisfaction and engagement in their lives, and lower levels of depression. Those who had the most leisure time also slept better and exercised more consistently, according to researchers.

Many previous studies have examined the link between specific activities, such as exercise, and improved physical and psychological health. However, this is the first study to show that a variety of leisure activities benefit health.

Practicing good health habits can lower women’s blood pressure. The list of healthy habits includes exercising vigorously on most days; eating a diet high in fruits, vegetables, and low-fat dairy foods and low in sodium; taking a folic acid supplement; drinking a moderate amount of alcohol; and avoiding non-narcotic pain relievers. Women who do all those things can lower their risk of developing high blood pressure by 80 percent, according to a study published in the Journal of the American Medical Association.

Researchers came to these conclusions after studying 83,882 women ages 27 to 44 for 14 years. High blood pressure is a major cause of premature deaths in women.

Active commuters have fewer heart disease risk factors. Men and women who walk or ride a bike to work are more fit, according to a report in the Archives of Internal Medicine. Active male commuters are less likely to be overweight or obese, and they have healthier triglyceride levels, blood pressure, and insulin levels, the study found.

For most adults, 60 minutes of brisk walking a day is enough to meet physical activity guidelines for avoiding weight gain. The study authors maintain that increasing the percentage of people who commute actively will have the dual benefits of increasing population health and reducing greenhouse gas emissions.

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