Constanze van Ginneken: Joyful Ageing Redefined

At 45 and beyond, many expect to slow down—but not Constanze van Ginneken. As a Joyful Ageing Coach, marathon runner, and visionary mentor, she’s rewriting the rules of midlife. With a fearless spirit and a passion for life, Constanze inspires women to step up, embrace boldness, and live with vibrant health and joy well into their golden years. For her, ageing isn’t about fading away—it’s about thriving stronger, freer, and more radiant than ever before. Drawing on science-backed biohacking and tiny habit strategies, she empowers women to rediscover their energy and confidence. Her vision? A world where women celebrate ageing as a time of joyful reinvention and limitless possibility.

What inspired your shift from a successful corporate career to becoming a Joyful Ageing Coach?

I worked in the international medical device industry for many years and truly enjoyed it. I had the opportunity to learn a lot, develop strong skills in leadership, sales, and marketing, and celebrate meaningful achievements. I’m deeply grateful for that time.

At some point, though, I began asking myself some powerful questions: What do I want people to say about me on my 90th birthday? That I have a great career? (Let’s be honest—who cares?) Or that I inspired others and made a meaningful difference? Who do I want to be? How do I want to be remembered?

Please don’t get me wrong—the medical field is important and does valuable work for many people. But I realized it was no longer my path. I didn’t want to be part of a system that mostly responds to illness. I wanted to help people take charge of their health and happiness proactively, with energy, joy, and self-leadership.

And so, over the years, starting with a women’s fitness studio—the idea of Joyful Ageing slowly took shape. Today, I live what I teach: with passion, purpose, and the mission to empower women 45+ to thrive.

You believe life after 45 is about stepping up, not slowing down—what does that mindset mean to you in everyday life?

I want to create a new image of ageing—one that’s joyful, healthy, and vibrant. Curious. Courageous. Full of life. It’s time to move away from statements like, “I’m too old for that,” “I don’t have time,” or “I should’ve done that earlier.” And move toward: “Now more than ever!”

To me, ageing is not a time to retreat. It’s an invitation to redesign life, with all the experience, clarity, and inner strength we’ve gained along the way.

I started fulfilling my dreams: I had a beach wedding (yes, I married late in life), I walked the Camino de Santiago, jumped out of a plane, walked on fire, went on my dream trips—over 30 safaris in Africa. I even took a time-out to reflect on how my “Joyful Ageing” concept should truly look and feel.

At the same time, I invested deeply in personal development. I faced old patterns and beliefs that were holding me back, and started to transform them, step by step. It’s a continuous journey, and I’m still curious about everything there is to learn.

In my daily life, this mindset means living consciously, taking full responsibility, staying healthy—and enjoying life to the fullest.

How did running 14 marathons around the world influence your approach to health, ageing, and resilience?

Running marathons is more than just a sport to me—it’s a school of life.

I don’t run to prove anything. I run because I love what it does to me—physically, mentally, and emotionally. Sure, there are Sundays when I drag myself out of bed for a long run I’m not exactly excited about. But then I remember:

– I love running and being outdoors. – My fitness is better than ever—and yes, I’m proud of that. – At 57, I could take it easy—but I enjoy the challenge. – Marathon teaches discipline. I skip parties for training—only to celebrate even bigger after the finish line. – It builds mental resilience: pushing through, staying focused, and motivating myself. Skills I need in business and life. – It’s about community: pros, beginners, young and old—sharing the same goal, the same goosebump moments. – And it inspires others: Meanwhile, I help women go from “non-runner” to half- and full-marathon finisher. Celebrating their success fills me with deep joy. That’s when I feel truly fulfilled.

And of course—travel! I train for weeks just to cross the finish line in Paris, New York, or Valencia—also for the medal—but always for the feeling of growth.

Marathon has shaped me—strong in body, clear in mind, and resilient in spirit. And with each race, I keep growing. Next Stop: Berlin.

Can you explain what the Joyful Ageing concept is and how it empowers women in midlife?

Joyful Ageing is a holistic lifestyle approach for women 45+ who want to age actively, intentionally, and joyfully—in their own way.

It blends modern health insights with real-life practicality, science-based biohacking with ease, and personal growth with joy. And no—I’m not an extreme biohacker. I believe in simple, realistic steps that work long term.

Many women in midlife no longer feel fully at home in their bodies—hormonal shifts, low energy, a sense of disconnection. Joyful Ageing helps them reconnect with their body, their clarity, and their joy.

I work with “Tiny Habits”—small, achievable changes that stick in daily life. The result? New energy, growing confidence, and a sense of empowerment to shape life again—with ease, courage, and heart.

What are a few key habits or “biohacks” that you recommend for staying vibrant and healthy after 45?

One of the most powerful longevity hacks? Movement. Regular, joyful, and in different forms. Here’s a simple structure I recommend:

1. The 2-2-20 Movement Formula – 2 strength sessions per week (essential for muscles, bones, and hormonal balance), – 2 cardio sessions per week (like walking, cycling, dancing, swimming or running), – and 20 minutes of movement every single day—whatever works for you. Note: I deliberately don’t prescribe exact durations. What matters most is starting, then building from there. Movement is a true fountain of youth, for both body and mind.

2. The 4-7-8 Breathing Technique This simple breath pattern calms the nervous system: inhale for 4 seconds, hold for 7, exhale for 8. Repeat 5–7 times and you’ll often feel a noticeable shift. It’s great before sleep or whenever stress hits.

3. The 3-2-1 Sleep Rule – 3 hours before bed: no heavy meals (your digestive system needs rest too), – 2 hours before: stop working (your mind needs to unwind), – 1 hour before: screens off (blue light tells your brain it’s still daytime and blocks melatonin). This small routine supports deep, restorative sleep—one of the best anti-ageing tools we have.

My motto: Don’t aim for perfection—just start and keep going. Small steps, big impact.

How do you help women move from feeling stuck to living with more purpose, energy, and joy?

I help them reconnect with their inner power—through inspiration, structure, and a warm dose of clarity.

In programs like my Happiness Challenge, we go far beyond nutrition and fitness. We explore deeper questions: – What truly nourishes me? – What do I need to let go of? – What are my core values—and am I living in alignment with them? – Where do I want to invest my energy?

We dive into real-life topics like: – Stepping out of the comfort zone – Practicing gratitude – Saying no with confidence – Self-care without guilt – Time management with more ease – Releasing what no longer serves – Discovering and living your values.

I don’t offer quick fixes—but I create spaces where women can find their own answers. And the moment they start living more consciously, something shifts: energy returns. Joy unfolds. That’s what transformation looks like to me.

Tell us about the community you’re building—what makes the Joyful Ageing sisterhood unique?

The Joyful Ageing Sisterhood is still in its early stages—but the vision is clear: I want to build a community of like-minded women who take charge of their health and longevity, who support one another, share openly, and celebrate life together.

The idea came to me when I read that Dan Buettner, the explorer who identified the Blue Zones—is now creating artificial longevity communities. I thought: why not create a digital, vibrant “Joy Zone” for women in the second half of life?

Right now, my focus is on women, but I truly believe men need this too. The doors are open, and the vision is growing.

What role do mindset and mental limits play in ageing, and how do you help your clients overcome them?

Mindset is everything. The way we think about ageing shapes how we experience it. If we believe we’re “too old,” we hold ourselves back. But if we believe there’s more ahead—new energy, new experiences—we open the door to growth.

My job isn’t to push women to perform—it’s to help them believe in themselves again. I support them in questioning old stories like “I’m not sporty” or “It’s too late for me.”

And then I love to ask one simple, powerful question: “What if it were possible?” That question can shift everything. It opens doors—in the mind, in action, and in the heart.

Not everyone needs to run a marathon. But I truly believe: every woman has her own “marathon project”—the one challenge that helps her grow.

Each in her own time. Growth over comparison. Trust over self-doubt. That’s my kind of mindset work.

You dream of a stadium filled with dancing centenarians—what does that image represent for you?

That image is pure joy to me. It represents excitement, freedom, a little bit of craziness—and above all, a completely new vision of ageing.

A stadium full of dancing centenarians is my counter-image to how many people still see old age: – Celebration instead of sitting at home, watching TV in silence. – Community instead of loneliness and isolation. – Vitality instead of decline. – Courage instead of resignation.

I dream of a generation of older people who live with curiosity, strength, and humour—consciously, joyfully, and together.

That’s Joyful Ageing at its best. And if my work helps even a few people believe that this version of ageing is possible, then it’s all been worth it.

For a woman listening who wants to take the first step toward joyful ageing, what would you say to her today?

Take the first step. Not someday. Now.
You don’t need a perfect plan. You just need you, and the decision that you matter to yourself again.

Joyful Ageing begins the moment you say: “I want more from life. More joy. More energy. More health. More me.”

And the best part? You don’t have to do it alone. There are women out there, just like you, ready to take that step. And I’m here to walk with you through inspiring content, programs, and true connection.

Not perfect, but real. Not overnight, but step by step. With you. For you.

Because: Life is too short for later.