Both Baduanjin exercises and Resistance Band training are effective and feasible interventions for improving balance and cognitive function in community-dwelling older adults, with each modality offering distinct benefits across different outcome domains.
Key Findings
Results
Both Baduanjin and Resistance Band exercise groups significantly improved balance and cognitive function compared to the control group after 16 weeks of training.
93 community-dwelling older adults with mean age 64.86 ± 3.13 years were assigned to three groups: Baduanjin (n=32), Resistance Band (n=30), and control (n=31)
Interventions consisted of 16 weeks of training at three sessions per week
Improvements in both intervention groups compared to control were significant at p < 0.01
The 16-week program achieved 100% attendance with no dropouts
Heart rate and rating of perceived exertion (RPE) were monitored regularly to evaluate exercise load
Results
There were no significant between-group differences in static balance, dynamic balance, or global cognitive function between the Baduanjin and Resistance Band groups.
Static balance was assessed using the Closed-eyes Single-leg Standing Test (CSST)
Dynamic balance was assessed using the Timed Up and Go Test (TUG)
Global cognitive function was assessed using the Montreal Cognitive Assessment (MoCA) total score
No significant between-group differences were found for these primary outcome measures
Results
Baduanjin demonstrated significantly greater improvements than Resistance Band training in flexibility, systolic blood pressure, and specific cognitive subdomains.
Baduanjin showed significantly greater improvements in flexibility as measured by the Sit-and-Reach Test and Back Scratch Test (p < 0.05)
Baduanjin showed significantly greater improvements in MoCA subdomains of executive function and naming ability (p < 0.05)
These domain-specific differences emerged despite the absence of overall between-group differences in global cognitive function
Results
Dynamic balance as measured by the TUG test was significantly correlated with global cognitive function.
The correlation between dynamic balance (TUG) and global cognitive function (MoCA total score) was r = -0.8
This correlation was statistically significant at p < 0.01
The negative correlation reflects that longer TUG times (worse dynamic balance) are associated with lower MoCA scores (worse cognitive function)
This was a secondary outcome measure of the study
Methods
The study used residential proximity as the principle for group assignment rather than randomization.
Participants were assigned to groups according to the principle of residential proximity
The control group maintained usual daily activities with step counts recorded three times per week to monitor daily activity levels
Primary outcome measures included CSST, TUG, BMI, blood pressure, flexibility tests, and MoCA scores
This assignment method was used for a total sample of 93 community-dwelling older adults
Conclusions
Both Baduanjin and Resistance Band training were identified as safe and accessible options for community-based health promotion in aging populations.
100% attendance rate with no dropouts over the 16-week intervention period
Both modalities are described as offering distinct benefits across different outcome domains
The exercises are characterized as suitable for community-dwelling older adults
The study aimed to address fall incidence and cognitive decline in the context of an aging society
What This Means
This research suggests that two different types of exercise — Baduanjin (a traditional Chinese mind-body practice similar to Tai Chi) and Resistance Band training — can both meaningfully improve balance and thinking ability in older adults living independently in the community. In a 16-week study with 93 participants averaging about 65 years of age, both exercise groups showed significant improvements in measures of balance and cognitive function compared to a control group that continued their usual daily activities. Notably, the program achieved perfect attendance with no one dropping out, suggesting both approaches are practical and acceptable to older adults.
While the two exercise programs were similarly effective overall, Baduanjin showed some specific advantages. It led to greater improvements in flexibility (measured by reaching tests) and a larger reduction in systolic blood pressure. It also produced stronger gains in specific areas of cognitive function, particularly executive function (the ability to plan and organize) and naming ability, even though total cognitive scores improved similarly in both groups. This research also found a strong relationship between dynamic balance (how well someone can move around safely) and overall cognitive function, with a correlation of -0.8, meaning people with better mobility tended to have better cognitive scores.
This research matters because falls and cognitive decline are two major health concerns for older adults, and finding safe, low-cost exercises that address both simultaneously is valuable for public health. Both Baduanjin and Resistance Band training require minimal equipment and can be done in community settings, making them potentially accessible to a wide range of older adults. The findings suggest that the choice between these two approaches might depend on individual health goals — for example, those with high blood pressure or flexibility concerns might particularly benefit from Baduanjin — though both appear to be worthwhile options for supporting healthy aging.
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Fu W, Zhang L, Liao Y, Zheng Q, Peng X, Zou J, et al.. (2026). Effects of qigong and resistance exercise on improving balance and cognitive ability of community-dwelling older adults.. Frontiers in public health. https://doi.org/10.3389/fpubh.2026.1876625