Mind Body Health- Simple Tips with Vicki Gold, PT
What if the secret to aging well isn’t more exercise but moving better?
Welcome to this week’s episode. As you all know, I’m on a never-ending mission to help my patients move more and manage stress better, and today’s guest brings a wealth of wisdom on both.
I’m joined by Vicki Gold, a retired physical therapist with decades of experience in mind-body fitness and well-being. She’s also the author of Aging Safely, Wisely, and Well: A Movement and Mindset Guide for Older Adults, a practical program designed not just for seniors but for anyone who wants to improve how they look, feel, and function.
In this conversation, Vicki shares her simple, powerful ABC Mind-Body System: alignment, breathing, and centering. She explains how these basics form the foundation for better movement and less stress, no matter your age or fitness level. Plus, she’ll offer tips on how to start small and make meaningful change.
Let’s get into it.
Move Better, Age Better: The ABC Mind-Body System Explained
Movement plays a central role in how we age not just physically, but in how we feel every day. Longevity isn’t only about adding years to life; it’s about preserving strength, independence, and ease as we age. But with so much conflicting advice and complicated routines, many people are left unsure where to start. What’s often missing is a simple, sustainable foundation for everyday movement and well-being.
That’s where the ABC Mind-Body System comes in. Created by our guest, physical therapist Vicki Gold, the ABCs bring us back to basics: alignment, breathing, and centering. Or as she puts it, the building blocks of how the body moves and functions.
A is for Alignment.
Posture might seem like a small detail, but it affects everything from mobility to how well our lungs and internal organs function. When posture is off when we’re slouched or misaligned even simple movements can feel limited or strained. Vicki avoids rigid cues like “shoulders back” and instead uses imagery. Her go-to words are “lengthen” and “open” encouraging natural alignment, gentle core engagement, and release of unnecessary tension in the neck and shoulders.
B is for Breathing.
Breathing happens on its own, but conscious breathing is a game-changer. Many of us breathe shallowly or hold our breath without realizing it, especially when stressed. Vicki emphasizes slow, nasal breathing and prolonged exhales. That extended exhalation helps clear out stale air from the lungs, improving oxygen intake and reducing stress. It’s simple, accessible, and powerful.
C is for Centering.
Centering is about syncing the mind and body being present with what you’re doing instead of moving through tasks on autopilot. Many injuries and missteps happen when we’re distracted. Vicki teaches a method called Start, Act, Stop, a mindful way of doing one thing at a time, whether it’s writing a book or washing a dish. The result is not just greater safety, but less stress and more clarity.
Two additional elements round out the system: the importance of slow, intentional movement, which builds body awareness and control; and foundational functional skills, like how to bend, lift, and carry without injury. These everyday movements, when done properly, support long-term strength and independence.
Vicki’s approach doesn’t require intense workouts or rigid discipline. Instead, it’s about small, consistent habits that bring the body into better balance and the mind into greater focus. Whether you’re in your 30s or your 80s, these principles can help you move through life with more ease and that, ultimately, is what aging well is all about.
Vibrant at 80: Vicki Gold on Joyful Aging
When conversations about aging come up, especially those focused on living well into one’s 80s or 90s it’s natural to wonder: are these wellness habits actually realistic? Can any of this really help someone feel strong, grounded, and vibrant later in life?
Our guest in this episode, Vicki Gold, is proof that the answer can be yes.
At 80 years old, Vicki carries a kind of energy and presence that challenges assumptions about what aging should look like. She turned 80 in September 2024 and spoke about it with genuine joy. “I was so excited to turn 80,” she shared. For her, this stage of life feels like something to celebrate, not something to dread. It’s a milestone she embraces fully and one she hopes more people get the chance to enjoy.
What she’s found is that aging comes with a kind of clarity. There’s freedom in expressing yourself more openly, doing what matters to you, and letting go of pressure whether from others or from yourself. It becomes easier to focus on what feels right and tune out what doesn’t.
Vicki isn’t trying to reverse aging or chase youth, she’s choosing to stay engaged, intentional, and well. Her story is a reminder that aging well isn’t about avoiding age. It’s about presence, care, and joy.
How to Breathe Well and Why It Matters
Breathing is one of the body’s most basic functions, yet many people only think about it when they’re stressed, tired, or in pain. According to Vicki, learning to breathe properly can transform how we feel and move especially as we age.
Her book stands out for its experiential approach. It’s written not for medical professionals, but for everyday people. Instead of just giving instructions, she walks readers through simple practices to improve posture, breathing, and alignment in real time.
It all begins with posture. Whether sitting, standing, or lying down, poor alignment can restrict breathing. Even small movements like lifting an arm feel different when posture is off. Good alignment creates space for the lungs to work more efficiently.
Vicki often starts with an exhale rather than an inhale, helping people release stale, leftover air from the lungs. From there, she teaches nasal breathing, which filters and warms the air something mouth breathing can’t do. If nasal breathing is difficult, she encourages retraining or seeking medical advice.
She also introduces diaphragmatic breathing using a simple balloon analogy: as you inhale, imagine a balloon inflating in your belly. This activates the diaphragm, drawing in air more deeply and efficiently. Many people, especially women, have been conditioned to hold in their stomachs, leading to shallow chest breathing and tension in the neck and shoulders. Over time, this can cause fatigue and reduce oxygen intake.
But the benefits of proper breathing go beyond stress relief. It improves core stability and supports safe, efficient movement in daily life like lifting or reaching overhead. As Vicki’s work shows, breathing isn’t just a wellness practice, it's a foundation for strength, posture, and resilience at every stage of life.
Rethinking the Core: More Than Just Abs
When most people think of the core, they picture visible abs and crunches. But retired physical therapist Vicki Gold says this view is not only incomplete it can be harmful, especially for older adults.
“The core isn’t just your stomach muscles,” she explains. “And for those with osteoporosis or osteopenia, crunches can actually do more harm than good.” Instead of isolating one area, she describes the core as a cylinder of muscles that wraps around the trunk and supports the spine from all sides. This includes the abdominals, deep spinal muscles, diaphragm, and pelvic floor all working together to stabilize the body.
Vicki emphasizes that the deeper core muscles like the transverse abdominis and obliques matter more for stability than the surface muscles targeted by sit-ups. When one part of this system is neglected, the whole structure becomes unbalanced.
Her approach is simple, low-impact, and equipment-free. It starts with posture: sit or stand tall, feet flat, spine long, shoulders relaxed. She uses the cues “lengthen and open” to encourage gentle core engagement without neck or shoulder tension.
Then comes activation: press your feet down while lifting the crown of your head upward, an isometric move that engages the core without visible movement. “If you focus and imagine applying force, you’ll feel your core working,” Vicki says. “And no one will even know you’re exercising.”
One key reminder: don’t hold your breath. Many people unintentionally stop breathing when they focus or exert effort. To avoid this, Vicki teaches the ABCs:
A for Alignment: Set your posture
B for Breathing: Keep the breath flowing
C for Centering: Stay focused on the task
She suggests counting out loud (“1… 2… 3…”) during effort to maintain breath control. Since speaking requires exhaling, it’s a simple way to stay connected to your breath.
Core strength isn’t about flashy moves, it's about awareness, breath, and balance. With intention and consistency, even small exercises can have a big impact over time.
With simple, intentional habits like improving posture, breathing with awareness, and staying mentally present, we can build a strong foundation for movement, health, and ease.
The ABC Mind-Body System brings it all back to basics. And sometimes, that’s exactly what we need. Whether you're looking to stay active in your 30s or maintain independence in your 80s, these principles offer a sustainable way forward.
Because aging well isn’t about chasing youth. It’s about moving through life, balanced, focused, and fully present.
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