Researchers studied Baduanjin Qigong with older adults and found that practicing gentle, 12-minute routines five days a week for ten weeks improved memory and thinking—especially for those who initially had poor sleep. The practice is simple, accessible, and culturally meaningful for the participants.

Improved sleep appeared to explain much of the cognitive benefit, suggesting Qigong’s calming movement and breath work can support brain health. The routine is low-tech, safe, and easy to try for older adults or caregivers looking for gentle ways to protect memory and rest.