Forget “Mid-Life” and Flourish Instead: 4 Cornerstones of Healthy Aging for Women over 50
Aging is inevitable, but thriving as we age? That’s a choice—one that requires intention, action, and a sprinkle of fun along the way. At Flourishing Third Wellness, I aim to help women embrace this later phase of life with excitement (as opposed to dread) and vitality (as opposed to exhaustion).
Let’s dive into the four cornerstones of healthy aging—movement, pelvic floor health, creativity, and nourishment. In this post, we'll explore how educating yourself and implementing routines and practices across these cornerstones can help you age joyfully and vibrantly. Whatever stage of life you’re in, you have the power to FLOURISH.
Cornerstone ONE of Healthy Aging
Flourishing with Movement: Keep Mobile with Chair Yoga
Wellbeing is about freedom—the ability to navigate life independently, joyfully, and (hopefully) with as little pain as possible. Movement plays a pivotal role in that freedom, especially as we age. Maintaining mobility isn’t just a nice-to-have; it’s a key marker of health and longevity.
Keep your freedom, confidence and independence
As we get older, muscle mass naturally decreases, bone density diminishes, and balance can become shaky. These changes make us more prone to falls, which can lead to fractures and, often, a significant loss of independence. When we are in our older years, it takes a lot longer to recover from accidents like falls. In fact, we may never fully recover - which is why keeping mobile is SO IMPORTANT.
When people become more frail as they age, their quality of life is severely diminished. But when people have greater balance, strength and flexibility, they're more confident and free to move throughout the world independently.
Research consistently shows that regular physical activity helps improve balance, strength, and flexibility, reducing the risk of falls and injuries as we age. (Psst… don’t wait until you’re 75 to start working on this—the earlier, the better!)
Why Chair Yoga Works
Chair yoga is one of my favorite ways to help people stay active, regardless of their mobility level. Chair yoga can help us improve balance, strength and flexibility - all in one practice.
Don’t be fooled into thinking chair yoga can't do much. It’s a full physical that is safe for everyone to practice. Whether you’re recovering from an injury, dealing with chronic pain, or simply looking for a practice that’s easier on the joints, chair yoga meets you where you are.
Falling, accidents and consequences of losing mobility isn’t just a physical risk; it’s an emotional one too. Fear of a failing body can make people hesitant to move freely. This creates a vicious cycle of inactivity and increased frailty. With chair yoga, you’re building not only physical resilience but also the confidence to navigate the world independently.
Staying independent for as long as we possibly can is the most important aspect of aging well. No one envisions themselves getting old and having to move into a nursing home. Don't wait until it's too late - start taking action now to maintain your mobility. If staying active is the key to keeping your independence (and who doesn’t want that?), then chair yoga is an excellent tool in your wellness toolkit.
Stay Connected Through a Yoga Community
As we age, community becomes even more important. Loneliness isn’t just emotionally taxing; it’s a serious health risk. The famous Blue Zone Study found that strong social connections are one of the most significant predictors of longevity.
Practicing any form of yoga in a group setting, whether you join a local studio or hop into an online class, is an excellent way to be a part of a community and connect with other people. Yoga offers more than just physical benefits—it’s a bridge to deeper relationships.
As you enter your twilight years, forming connections with others through chair yoga may be more fruitful as you will likely meet others in the same boat as you (not the 20-something lululemon-wearing acrobats!).
At Flourishing Third Wellness, our community is one of the things I’m most proud of. Our chair yoga classes bring together a diverse group of people, from women navigating menopause to gentlemen looking to stay active and engaged. Before class, we take a moment to check in, say hello, and catch up. These small interactions build a tight-knit, supportive network that’s priceless as we age.
Cornerstone TWO of Healthy Aging
Flourishing with Pelvic Floor Health: Keep Yourself Together
Pelvic floor health might not be the most glamorous topic, but it’s one of the most important for women as we age. Leaking when you sneeze? Discomfort during sex? Back pain that just won’t quit? These are all signs that your pelvic floor might need some TLC.
The Role of Aging and Hormones
Pelvic floor dysfunction (PFD) doesn’t discriminate. While women who have given birth are more likely to experience PFD, it’s not exclusive to moms!! As we age and transition through menopause, hormonal changes weaken connective tissue, fascia, and muscles, increasing the risk of issues like incontinence and pelvic pain. According to a study by Herman & Wallace:
12.8% of women who’ve never given birth experience PFD.
18.4% of women with one child experience PFD.
24.6% of women with two children experience PFD.
32.4% of women with three or more children experience PFD.
Yoga for Pelvic Floor Health
Yoga goes beyond just strengthening the pelvic floor; it’s about integrating awareness of your body’s natural patterns and tendencies. Specific poses and breathwork can help you connect with your pelvic floor, enhancing strength, flexibility, and control. It’s not just about avoiding discomfort—it’s about flourishing. Imagine being able to dance, run, or even horseback ride without worrying about accidents or pain.
And let’s not forget about staying sexy! Aging doesn’t mean your sexuality has to fade into the background. By prioritizing pelvic floor health, you can maintain autonomy, independence, and confidence—both in and out of the bedroom.
Cornerstone THREE of Healthy Aging
Flourishing with Creativity: Keep All Your Marbles
Aging isn’t just a physical journey; it’s a mental one too. As we age, our brains naturally lose mass and connectivity. But here’s the good news: neuroplasticity—the brain’s ability to adapt and grow—isn’t reserved for the young. Staying creative is one of the best ways to keep your brain sharp and your spirit engaged.
The Science Behind Creativity and Aging
One peer-reviewed study showed that artistic expression has profound effects on psychological well-being, cognitive health, and overall quality of life in aging populations (Stuckey & Nobel, 2010, p254-263).
Whether you’re doodling, painting, or learning a new skill, creative activities enhance mental agility, improve problem-solving skills, and boost self-esteem. Through creativity and art, people have the opportunity to maintain a deeper sense of autonomy and self-direction - which can diminish in our final third.
Mindful Relaxation
Not all downtime is created equal. While it’s tempting to rot on the couch and zone out in front of the TV, obsessing over the news or scrolling social media, activities like Zentangle, journaling, or guided art classes are more beneficial. Creative problem-solving and activities that affect memory can help you mitigate mental challenges, enhance your mental agility and may even slow down the onset of dementia.
These practices are mindful, enhance mental clarity and create a space for unstructured time and creativity, putting you in the present moment and reducing anxiety. Plus, they’re fun!
Boost confidence and self-esteem
As we get older, our confidence and self-esteem can take a real dive! Creating art that is aesthetic and beautiful (or improving on your questionable artistic abilities through practice!!) can provide older people with a sense of accomplishment. Something they may have forgotten what feels it like! This boosts confidence and self-esteem which is a true gift as we age.
The Power of Community in Creativity
Creative pursuits can also deepen your sense of community. Sharing experiences, bouncing ideas off others, and even handling artistic frustrations together fosters connection and growth. And let’s face it—sometimes it’s more about the process than the masterpiece. It's okay to create art that ends up in the garbage, not everything has to inspire wonder and awe. It's about the process of creating, learning, problem-solving and connecting.
Cornerstone FOUR of Healthy Aging
Flourishing with Food: Nourish Yourself to a Long, Healthy Life
When it comes to food and aging, I believe it’s about balance, moderation and compassion. Find joy in what you eat while prioritizing nourishment that supports your body’s evolving needs while still enjoying going out to eat, the process of preparing a meal, and indulging when you feel like it. Food is a massive part of the joy of living and we want to continue to find joy in food until the day we die!
That being said, as we age, it becomes increasingly important to focus on nutrient-dense, whole foods that provide the vitamins, minerals, and healthy fats essential for optimal health. So incorporating more ways to nourish yourself is key to a long healthy life. Go for high quality and as few ingredients as possible (even with food deemed naughty!).
The art of mindful eating plays a big role here. Slowing down to truly savor meals, tuning into hunger cues, and stopping when you’re satisfied (aim for feeling 80% full) can transform your relationship with food. I love this approach because it’s not about rigid dieting—it’s about building a joyful, intentional connection with what you eat.
Prioritize Whole Foods (with a Side of Treats!)
Incorporating more whole, minimally processed foods into your diet is key. Think vibrant fruits, colorful vegetables, nourishing whole grains, and omega-rich fats like those found in avocados and nuts. Of course, treats have their place too! It’s all about moderation. If you’re going to indulge, make it count—a small bowl of high-quality expensive ice cream or freshly made French fries can be a beautiful thing.
Ethical and Sustainable Food Choices: Eating with Compassion
Our food choices impact not just our health, but the planet. Whenever possible, I encourage you to opt for sustainably grown, organic produce, reduce dairy consumption (which is an unkind industry contributing massively to greenhouse gases) and humanely sourced animal products if you eat meat. Using resources like the Clean 15 and Dirty Dozen can help you prioritize where to invest in organic.
Small changes, like eating less processed food, cutting down on refined sugar (which is highly inflammatory, addictive and terrible for the environment), or growing your own veggies where you can (PS gardening is another longevity market in the Blue Zone Study!), can make a meaningful difference in your health and in reducing your environmental footprint.
A Note on Supplements
For many women, thoughtful supplementation can fill in the gaps. I recommend a food-based multivitamin, along with supplements tailored to specific needs like iron, especially if you experience things like restless leg syndrome (this was a big problem for me in the past!), which can sometimes stem from iron deficiency.
Watch the Caffeine (Or Maybe Don’t…)
Caffeine is a double-edged sword. Many women going through menopause find that cutting back helps alleviate hot flashes, anxiety, and sleep disturbances. I do not practice what I preach when it comes to caffeine (I have very few vices so I’m okay with that!), but reducing caffeine can support adrenal health and overall balance.
At the end of the day, food is about so much more than sustenance. It’s an expression of love, self-care, and connection. Flourishing with food means nourishing yourself in ways that support your health while honoring your need for joy and community.
Bringing It All Together: About Flourishing Third Wellness
With Flourishing Third Wellness, my mission is to help women embrace this vibrant final phase of life with curiosity, humor, and intention. I believe the final third of life isn’t just a chapter of “winding down”—it’s an opportunity to expand, thrive, and celebrate what’s possible.
Through evidence-based practices, community support, and holistic tools, we’re here to guide you on a journey that prioritizes strength, connection, and creativity.
Whether it’s moving pain-free with chair yoga, maintaining social ties, caring for your pelvic health, or nourishing your body and mind, Flourishing Third Wellness offers resources and insights to empower every woman to navigate aging with confidence and vitality.
Aging well is about more than adding years to your life—it’s about adding life to your years. At Flourishing Third Wellness, we’re redefining what it means to age well, creating a space where women can grow, laugh, and flourish together.
Let’s celebrate this incredible chapter of life—and all the possibilities it holds.
