A Sharper Mind: T’ai Chi Can Improve Cognitive Function

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Up until about two decades ago, it was believed that your brain only produced new cells early in life. But research has shown that the brain has the ability to change throughout your entire life span, growing new cells, making new connections, and even increasing in size.

In a meta-analysis of 20 studies on T’ai Chi and cognition, T’ai Chi appears to improve executive function—the ability to multitask, manage time, and make decisions—in people without any cognitive decline. In those with mild cognitive impairment, T’ai Chi slowed the progression to dementia more than other types of exercise and improved their cognitive function in a comparable fashion to other types of exercise or cognitive training.

In one study, researchers had nearly 400 Chinese men and women with some cognitive impairment perform either T’ai Chi or a stretching and toning program three times a week. After a year, the T’ai Chi group showed greater improvements, and only 2% of that group progressed to dementia, while 11% from the traditional exercise group did.

In another study, T’ai Chi outperformed walking. Following 40 weeks of either T’ai Chi, walking, social interaction, or no intervention, researchers compared MRI images and discovered that brain volume increased the most in the T’ai Chi group. In addition, that group also performed better on cognitive tests.

You’ve probably heard that traditional Chinese exercises like T’ai Chi and Qigong are good for you. They’re slow, graceful, and kind of meditative, sure, but maybe you’ve wondered if they really do anything beyond helping you feel a little calmer or more flexible. Turns out something is happening deep under the hood.

A new meta-analysis in the Journal of Exercise Science & Fitness pulled together data from 11 randomized controlled trials and found that traditional Chinese exercises (TCEs for short) significantly increase brain-derived neurotrophic factor (BDNF) in middle-aged and older adults. Why does that matter? Because BDNF is like Miracle-Gro for your brain. It helps grow new neurons, repair old ones, and keep your cognitive functions sharp as you age.

BDNF is closely linked to learning, memory, and neuroplasticity, the brain’s ability to change and adapt through experience.

Low levels of BDNF have been associated with Alzheimer’s, depression, and cognitive decline. So the fact that something as low impact and accessible as T’ai Chi can help boost it? That’s kind of major.

The Trifecta for Brain Health

Traditional Chinese exercises like T’ai Chi and Qigong integrate breathing, intentional movement, and mental focus. This trifecta seems to activate the body’s parasympathetic nervous system (the “rest and restore” mode) while subtly challenging balance, coordination, and attention. The result is a kind of moving mindfulness that appears to shift brain chemistry in your favor.

What makes this study especially compelling is the population: healthy adults over 45. So we’re not just talking about people recovering from illness or already in cognitive decline—this is about prevention and optimization in the prime of life.

This isn’t the first time TCEs have shown promising brain benefits. Other studies have linked T’ai Chi to:

1. Improved Working Memory and Executive Function:

2. Reduced Inflammation Markers Impacting Brain Health:

Research suggests that T’ai Chi can improve cognitive functions and alleviate symptoms of mild cognitive impairment by modulating inflammation factors.

3. Better Sleep, Supporting BDNF Production and Memory Consolidation:

  • Regular exercise, including practices like T’ai Chi, can indirectly boost memory and thinking skills by improving mood and sleep and by reducing stress and anxiety.

Even the Mayo Clinic has called T’ai Chi “meditation in motion,” noting its role in reducing stress and improving mood.