To investigate the effect and mechanism of fitness Yangko dance on the sleep quality of middle-aged and elderly women, divided 81 middle-aged and elderly women with sleep disorders into an equal number of Yangko group, walking group and control group, and applied Pittsburgh sleep index scale to examine the sleep quality of all subjects before and after the Yangko exercises. The survey results showed: the subjects sleep satisfaction after Yangko exercise was significantly better than before exercise, comparing with control group there was significant difference (p<0.01) in sleep quality, sleep time, sleep efficiency, sleep disturbances, daytime function as well as the total score, and comparing with walking group there was a very significant difference in sleep efficiency. The results show that Yangko exercise effectively improves the sleep quality of middle-aged and elderly women and the effect is better than walking. The Yangko training to improve sleep quality of older women is probably by regulating the functions of the nervous and endocrine systems, and the specific mechanism needs further study.