The global population is aging, with 22% of the world projected to be 60 years or older in 2050. Aging is associated with physical and cognitive decline, and in some, dementia. Effective interventions to help improve cognitive functions in older adults are important. Exercise can improve cognitive function. Similarly, there is new research that points to the benefits of mind-body exercises, such as Tai Chi, Qigong, and yoga, which are often performed at a slower pace and lower intensity which makes them more accessible for older adults.
Researchers from Shenzhen University systematically searched the English and Chinese peer-reviewed literature through January 2018 for the following inclusion criteria: 1) studies of adults 60 and older; 2) structured meditation, Tai Chi, Qigong, or yoga intervention with control group; and 3) at least one outcome measure of cognition measured at baseline and follow-up. Participants could be cognitively impaired but did not have other neurological and mental illnesses. The authors combined results from 41 studies with 3,551 older adults.
The results showed that, relative to controls, meditation and mind–body exercises enhance older adults’ cognitive performance. Further analyses showed that the cognition-enhancing effects depend on the exercise. For example, the authors noted that:
…meditation can improve attention, global cognition, and working memory. Qigong improves global cognition, short-term memory, and working memory. Tai Chi improves executive function and global cognition. Yoga improves executive function and processing speed
The researchers also pointed out that the length and frequency of the exercise program is important, with cognitive performance improved only when the length of program was >12 weeks, exercise frequency was 3–7 times/week, or the duration of an exercise session >45 to ≤60 min/session.
Finally, the authors pointed out that meditation and mind-body exercises offer an accessible alternative for older adults noting that:
…meditation and mind–body exercises have a low physical demand (and) are particularly suitable for older adults who have reduced physical ability and/or medical conditions not permitting them from practicing high-intensity exercises.
Chan, J. S., Deng, K., Wu, J., & Yan, J. H. Effects of Meditation and Mind–Body Exercises on Older Adults’ Cognitive Performance: A Meta-analysis. The Gerontologist. Advance Access publication February 23, 2019.
