As populations age worldwide, one of the most pressing health challenges we face is cognitive decline. Memory lapses, difficulty concentrating, and slower problem-solving are not just “normal” parts of aging—they are also early warning signs of conditions like dementia and Alzheimer’s disease. Researchers around the globe are looking for effective, accessible, and culturally relevant ways to support brain health in older adults.
A new study by Jianghong Liu and colleagues at the University of Pennsylvania offers fresh insight into this quest. Their research explored the impact of Baduanjin Qigong, a traditional Chinese mind-body exercise, on cognitive function in older adults—and uncovered a fascinating role for sleep in this relationship.
Why Qigong?
Qigong is an ancient Chinese practice that combines gentle movements, breathing techniques, and mindfulness. The specific form studied here, Baduanjin, is often called the “Eight Pieces of Brocade.” It’s a simple sequence of eight flowing movements designed to harmonize body and mind. Because it requires no equipment and is low impact, it is especially well-suited for seniors.
Previous research has suggested that Qigong can improve balance, reduce stress, and support overall health. More recently, scientists have begun to study its impact on cognition. But the mechanisms—why and how Qigong might help the brain—have remained unclear. That’s where this study makes a unique contribution.
The Study: Design and Participants
The research team worked with older Chinese adults attending a senior daycare center in Philadelphia’s Chinatown. The choice of population was deliberate. Chinese immigrants often face health disparities in the U.S. due to language and cultural barriers. Offering a culturally familiar exercise like Qigong made participation easier and more meaningful.
Who participated?
78 adults, aged 66–93, with an average age of about 78. Most were women (nearly 85%).What did they do?
The intervention group (47 participants) practiced Baduanjin Qigong five days a week for 10 weeks. Each session lasted about 30 minutes, including warm-up, a guided 12-minute exercise video, movement corrections, and a Q&A session.What about the control group?
31 participants continued with their normal daily activities at the center and did not take part in the Qigong sessions.
This design allowed the researchers to compare cognitive and sleep outcomes between the two groups before and after the 10-week period.
Measuring Cognition and Sleep
To really understand whether Qigong made a difference, the researchers used both subjective and objective measures of cognition:
Subjective cognition: Participants rated their own memory and problem-solving ability.
Objective cognition: Participants completed a computerized visual memory test, where they had to recognize previously seen images among new ones.
Sleep was measured using the Pittsburgh Sleep Quality Index (PSQI), a widely used questionnaire that assesses sleep duration, quality, disturbances, and daytime functioning. Participants scoring above a certain threshold were categorized as “poor sleepers.”
Key Findings
1. Qigong improved cognition
Compared to the control group, those practicing Qigong showed significant improvements in both subjective and objective measures of cognitive function. As the authors put it, “Qigong intervention significantly predicted improvements in subjective and objective cognition among older adults.”
Interestingly, the control group showed either no change or a decline in cognition over the same period. This suggests that without an intervention, cognitive decline may continue, but a simple mind-body exercise can help slow or even reverse it.
2. The benefits were strongest for poor sleepers
Here’s where things get interesting: the researchers found that sleep played a moderating role. In other words, the impact of Qigong on cognition depended on participants’ sleep quality before the study.
Poor sleepers at baseline: Showed significant improvements in both subjective and objective cognition after Qigong.
Good sleepers at baseline: Did not show the same cognitive benefits.
This suggests that those who already struggle with sleep may gain the most from a Qigong practice.
3. Sleep improvements mediated cognitive gains
The study also looked at mediation—whether changes in sleep helped explain the changes in cognition.
They found that improvements in sleep quality partly explained why Qigong participants reported better subjective cognition. This effect was especially pronounced among participants who didn’t already exercise much outside of the study.
In fact, in low-exercise individuals, better sleep fully mediated the link between Qigong and cognitive improvements. In plain terms, for this group, the path from Qigong → better sleep → better cognition was clear and measurable.
Why Does This Matter?
The findings highlight three important points for promoting healthy aging:
Mind-body practices are powerful tools. Qigong is gentle, culturally meaningful, and easy to integrate into community settings like senior centers. It offers a low-cost, low-barrier way to support cognitive health.
Sleep is central to brain health. Sleep problems are widespread among older adults, and especially among immigrant populations facing stress, loneliness, or health disparities. This study shows that improving sleep may be a key mechanism through which Qigong protects the brain.
Targeted interventions may work best. Not everyone benefited equally. Those with poor sleep or low activity levels at baseline saw the greatest cognitive improvements. This suggests future programs might focus especially on older adults with these risk factors.
Strengths of the Study
Cultural tailoring: By offering a familiar, culturally valued practice to Chinese older adults in Philadelphia, the program increased accessibility and participation.
Comprehensive measures: The study included both self-reported and objective tests of cognition, reducing bias.
Real-world setting: Conducted in a senior daycare center, the program mirrors the type of community-based interventions that could be scaled up nationwide.
Limitations to Keep in Mind
Like all research, this study had its constraints:
Non-randomized design: Participants were not randomly assigned to groups, which means we can’t be entirely certain Qigong caused the improvements.
Small sample size: With just 78 participants, the results need replication in larger studies.
Self-reported sleep: Sleep was measured through questionnaires, which may not be as reliable as objective measures like actigraphy.
Still, these findings build a strong case for more rigorous research and larger trials.
A Bigger Picture
This study is more than just about Qigong and cognition. It reflects a broader shift toward integrative medicine—approaches that combine physical activity, mindfulness, and cultural relevance to promote health.
As the authors note, “Qigong improved cognition in older Chinese, particularly those with sleep problems prior to the intervention. Sleep quality changes played a mediating role, especially in individuals with less exercise.”
In practical terms, this means that teaching older adults simple mind-body practices could not only improve their sleep but also protect their brain health—potentially delaying the onset of dementia.
Final Thoughts
In an era when dementia rates are rising and healthcare costs are soaring, community-based, low-cost interventions like Qigong are both hopeful and necessary. This research suggests that something as simple as a daily 12-minute practice can have meaningful benefits for older adults—especially those who struggle with sleep or who aren’t otherwise physically active.
The takeaway is clear: if we want to protect our brains as we age, moving slowly, breathing deeply, and resting well may be just as important as crossword puzzles or memory games.
Reference
Liu, J., Yang, Y., Shi, H., Perez, A., Raine, A., Rao, H., Feng, R., & Li, C. (2025). Improving cognitive function in older adults through mind-body Qigong exercise at senior daycare centers: The role of sleep as a moderator and mediator. Explore, 21, 103167
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