A physical therapist with a master’s degree, C. Vicki Gold, PT, MA, turned 80 with more joy and enthusiasm than many people do for their own milestone birthdays.
While some people avoid aging, she embraces it with decades of experience as a physical therapist and a lifelong commitment to mind-body wellness.
Rather than slowing down, Vicki is doubling down on her mission to help older adults thrive in every area of life.
“I have always been someone who loves to share what I know,” she explained. “Now that I’m a senior citizen myself, I bring my professional insight and personal experience into helping people live better as they age.”
Her book, “Aging Safely, Wisely and Well,” is a comprehensive guide designed to empower older adults to take control of their health, posture, breathing, mindset and overall quality of life.
It introduces two easy-to-remember systems, both of which are built around ABC acronyms that offer a practical framework for transforming the way people move and think. Vicki says it is beneficial for adults of all ages.
A lifetime of helping others
Vicki’s passion for healthy aging stems from a deeply personal place. As a child, she had a brother with profound developmental disabilities and a close friend who contracted polio just before the vaccine was released.
Those early experiences gave her a sensitivity to physical challenges and inspired her to pursue a career in physical therapy.
“I chose physical therapy because I wanted to help people achieve their full potential regardless of age or limitation,” she said. “Throughout my career, and even now in retirement, that desire continues to fuel everything I do.”
Vicki also sought training in a wide range of mind-body disciplines, including yoga, Tai Chi, Pilates, and the Alexander and Feldenkrais methods. Her background allows her to offer a holistic approach to aging that is grounded in science and supported by decades of practice.
The ABC Mind-Body System
In “Aging Safely, Wisely and Well,” Vicki introduces what she calls “The ABC Mind-Body System.” It focuses on three interconnected areas – alignment, breathing and centering – that can dramatically improve how people feel and function.
According to Vicki, alignment (good posture) is the foundation for strong physical and mental well-being. It influences how well our body moves, and even how we perceive ourselves.
“Better alignment not only improves how you look, but also how your body functions,” she explained. “It opens up your chest for deeper breathing, reduces joint strain and even boosts confidence.”
Rather than instruct people to rigidly pull their shoulders back or tuck in their stomachs, Vicki uses imagery-based cues like “lengthen” and “open.” These gentle prompts encourage natural posture correction without unnecessary tension in the neck or shoulders.
B is for breathing. While everyone inhales and exhales, Vicki teaches the importance of conscious breathing. That means shifting out of autopilot and taking time to slow breaths to expand the lungs and fully exhale.
“A slow, full exhale helps get rid of stale air and makes room for fresh oxygen,” she explained.
Vicki uses simple suggestions, like imagining a balloon expanding in the abdomen and making a soft hissing sound during a slow, prolonged exhalation, like a leaky tire. That helps people develop deeper, more effective breathing patterns. This not only reduces stress, but also supports core strength and cardiovascular health.
Centering, the third part of the system, focuses on mindfulness. Vicki encourages people to become fully present in whatever they are doing, whether it is walking, washing dishes or having a conversation.
One technique she recommends is called “Start, Act, Stop.” Before beginning any activity, pause to focus on it. Then perform the action with full attention. When finished, consciously bring it to a close.
“It is about doing one thing at a time and being fully present,” she said. “That is how we avoid accidents, improve our focus and even improve our productivity.”
A second set of ABCs for the mind
As Vicki continued helping people improve their physical health, she realized many of their challenges were rooted in mindset. So, she developed a second ABC system, “The ABCs of Personal Growth and Transformation: Attitudes, Beliefs and Commitment.”
Attitude reflects how people respond to aging, among other aspects of their lives. Some view it with dread and decline. Others see it as a chance to grow, contribute and discover new joys.
“Attitudes can be positive or negative, which can impact what someone sees is possible in their lives,” Vicki explained. “Attitudes can be changed more easily than beliefs. You can wake up and decide to choose a different perspective.”
Beliefs run deeper. They are generally instilled from culture, religion or early life experiences. Some support healthy aging. Others can be limiting, like the belief, “You can’t teach an old dog new tricks.”
“It is worth exploring your beliefs and asking whether they serve you or not,” Vicki said. “Then you get to choose which ones to keep and which to release.”
Commitment is the action step. Once someone identifies the attitude or belief they want to keep or change, the next question is what they are willing to do about it.
“It’s time to choose! This is where the rubber meets the road,” Vicki explained. “Transformation happens when you follow up insight with commitment.”
The power of self-talk
A key theme throughout Vicki’s work is becoming aware of self-talk. She has seen firsthand how the words people say to themselves can either limit or liberate them.
She shared a story about a woman who repeatedly insisted, “I can’t,” during physical therapy following surgery. Nothing worked until Vicki asked her to simply say, “I’ll try.” Once the woman made that verbal shift, she was able to stand, walk and complete the exercise.
“That moment still gives me goosebumps,” Vicki said. “It was a clear demonstration of how language shapes our actions.”
She encourages people to avoid using words like “should” and “can’t,” which can lead to guilt or resignation. Instead, she recommends choosing words that support growth, gratitude and possibility.
Moving with intention
Vicki also teaches people to slow down, not in the sense of doing everything in slow motion, but by becoming more mindful of how they move. She encourages older adults to avoid rushing, which increases the risk of falls and injuries.
“Nothing and no one is worth hurrying to do something if it puts your safety at risk,” she said. “Plan better, move with purpose and give yourself permission to slow down.”
One of her favorite posture and strength exercises involves simply standing or sitting with intention. She instructs people to imagine pressing their feet into the floor while lengthening through the top of the head. This subtle isometric move engages core muscles and reinforces healthy alignment.
She also reminds people to breathe while doing it. Holding the breath during exertion is common and dangerous, especially for older adults. Conscious breathing ensures safe movement and helps avoid straining.
A voice of encouragement
Vicki’s book, “Aging Safely, Wisely and Well,” is filled with practical tools, stories and encouragement.
The book is not just about physical wellness. It also addresses emotional resilience, social connection and the importance of finding purpose at any age.
Vicki reminds readers that they do not have to do something grand to live with meaning. Even being available to help a neighbor or share wisdom with a friend can provide deep fulfillment.
She also shares her own stories of organizing birthday celebrations for herself, not out of vanity, but as an act of self-love and independence. She believes in taking responsibility for your own happiness while also allowing others to support you.
“When you let someone help you, you give them a gift,” she said. “It allows them to experience the joy of service and connection.”
A life of meaning
Looking back, Vicki has no desire to return to a younger age. The freedom from judgment, pressure and comparison she experiences now is one of the most fulfilling aspects of her life.
“I am grateful for every day,” she said. “Each one is a gift, and I want to make the most of them.”
Through her work, Vicki continues to show people aging is not something to be feared. Rather, it is an invitation to live more fully than ever before.
For more information
People can connect with Vicki in several ways, including:
- Website = www.thera-fitness.com
- Facebook = www.facebook.com/therafitness
- LinkedIn = www.linkedin.com/company/10819225
Vicki’s book, “Aging Safely, Wisely and Well,” can be ordered from her website, where there is an eight-minute audio-introduction to the book. It can also be ordered through Amazon or Barnes and Noble. Visitors to her website can also request a free two-page guide titled “Nine Body Tips and Tricks for Relieving Stress” or “Top 5 Anti-Aging Tips.”
If you order Vicki’s book from a link above, Forward From 50 may receive a small commission at no extra cost to you.
