Live Healthier and Longer
Course Overview
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A path from assessment to coaching — follow the tabs in order for the full ProgressTracks journey.
Move more. Live better.
Discover how regular movement supports nearly every system in the body. Build a flexible approach to walking, cardiovascular activity, everyday movement, and reducing sedentary time that fits your abilities, interests, health status, and lifestyle.
- Understand how movement supports cardiovascular, metabolic, cognitive, emotional, and overall health.
- Identify realistic ways to increase daily activity and reduce prolonged sedentary behavior.
- Explore walking, aerobic exercise, and other forms of movement that can be adapted to individual abilities and preferences.
- Build sustainable movement practices based on progress and consistency rather than perfection.
Discover why regular movement is one of the most powerful ways to improve health, energy, function, mood, and longevity.
- Benefits throughout the body
- Movement and metabolic health
- Cardiovascular benefits
- Brain and emotional health
- Movement across the lifespan
Planned lesson · Coming soon
Understand why everyday movement matters independently of formal exercise and identify simple ways to reduce prolonged sitting.
- Sedentary behavior
- Everyday activity
- Movement breaks
- Standing and walking
- Small opportunities add up
Planned lesson · Coming soon
Explore walking as an accessible and adaptable form of physical activity that can improve cardiovascular fitness, metabolic health, mood, mobility, and overall wellbeing.
- Walking benefits
- Starting where you are
- Building consistency
- Walking intensity
- Walking after meals
Planned lesson · Coming soon
Learn how aerobic activity strengthens the heart and lungs, improves endurance, and supports metabolic, cognitive, and long-term health.
- Aerobic fitness
- Moderate and vigorous activity
- Intensity and effort
- Building endurance gradually
- Activities you enjoy
Planned lesson · Coming soon
Understand how physical activity helps muscles use glucose, improves insulin sensitivity, and supports healthier blood sugar and metabolic function.
- Muscles and glucose
- Insulin sensitivity
- Post-meal movement
- Activity and diabetes risk
- Consistency over intensity
Planned lesson · Coming soon
Learn how to choose movement that fits your current health, abilities, limitations, and confidence while recognizing when professional guidance is appropriate.
- Start where you are
- Gradual progression
- Listening to your body
- Health conditions and limitations
- When to seek professional guidance
Planned lesson · Coming soon
Build a sustainable relationship with movement by choosing activities that fit your interests, abilities, environment, and lifestyle.
- Enjoyment supports consistency
- Different ways to move
- Social movement
- Indoor and outdoor options
- Adapt movement to your life
Planned lesson · Coming soon
Choose movement practices that fit your goals, health, preferences, and current abilities, then adjust them as your fitness and circumstances change.
- Choose your movement priorities
- Fit movement into daily life
- Use goals when helpful
- Notice measurable progress
- Adapt as your abilities change
Planned lesson · Coming soon
Protect your most valuable asset.
Support lifelong brain health through movement, sleep, nutrition, learning, social engagement, cardiovascular health, cognitive stimulation, and other protective lifestyle practices. Explore practical ways to strengthen cognitive fitness and reduce modifiable risks associated with cognitive decline.
- Understand how physical health, sleep, movement, nutrition, and cardiovascular health influence the brain.
- Explore cognitive reserve, lifelong learning, curiosity, and mentally stimulating activities.
- Recognize the importance of relationships, social engagement, hearing, mood, and purpose in cognitive wellbeing.
- Develop practical lifestyle strategies that support lifelong brain health and may reduce modifiable risk factors for cognitive decline.
Discover how your brain changes throughout life and why lifestyle choices have a profound impact on cognitive health and lifelong learning.
- Brain plasticity
- Lifelong learning
- Healthy aging
- Cognitive fitness
- Hope for improvement
Planned lesson · Coming soon
Learn how movement, nutrition, sleep, cardiovascular health, stress management, and relationships work together to support lifelong cognitive wellbeing.
- Lifestyle factors
- Cardiovascular health
- Sleep
- Nutrition
- Stress
Planned lesson · Coming soon
Explore practical ways to build cognitive reserve through learning, curiosity, creativity, problem solving, and mentally stimulating activities.
- Cognitive reserve
- Learning
- Creativity
- Problem solving
- Lifelong curiosity
Planned lesson · Coming soon
Understand how memory works, why attention matters, and practical strategies to improve everyday cognitive performance.
- Memory
- Attention
- Focus
- Mental performance
- Healthy habits
Planned lesson · Coming soon
Learn evidence-informed lifestyle practices that may reduce modifiable risk factors associated with cognitive decline while supporting healthy aging.
- Risk reduction
- Healthy aging
- Blood pressure
- Hearing
- Social engagement
Planned lesson · Coming soon
Explore how mood, stress, purpose, optimism, and relationships influence cognitive health throughout life.
- Mood
- Purpose
- Stress
- Relationships
- Resilience
Planned lesson · Coming soon
Develop a lifelong plan for intellectual growth, curiosity, meaningful activities, and continued cognitive development.
- Continuous learning
- Hobbies
- Reading
- Skill development
- Curiosity
Planned lesson · Coming soon
Create a personalized plan that supports lifelong cognitive fitness, healthy aging, and continued mental vitality.
- Personal priorities
- Healthy routines
- Monitor progress
- Lifelong brain health
- Continuous improvement
Planned lesson · Coming soon
Reduce risk through everyday choices.
Explore how lifestyle, environment, prevention, screening, vaccination, and early detection can influence cancer risk. Learn practical, evidence-informed actions that support overall health while recognizing that cancer can occur even in people who live very healthy lives.
- Understand the difference between reducing cancer risk and guaranteeing cancer prevention.
- Recognize lifestyle factors associated with cancer risk, including tobacco, alcohol, physical activity, body weight, nutrition, and sun exposure.
- Understand the importance of appropriate vaccinations, recommended screening, and early detection.
- Develop practical health habits that support overall wellbeing while working with healthcare professionals on individualized prevention and screening decisions.
Learn what cancer is, why it develops, and the important difference between reducing risk and guaranteeing prevention.
- Cancer basics
- Risk versus certainty
- Genetics and family history
- Lifestyle and environment
- Prevention without fear or blame
Planned lesson · Coming soon
Explore how tobacco, alcohol, nutrition, physical activity, body weight, and other lifestyle factors can influence cancer risk.
- Tobacco avoidance
- Alcohol and cancer risk
- Nutrition
- Physical activity
- Healthy body weight
Planned lesson · Coming soon
Learn practical ways to reduce avoidable environmental and infectious risks while supporting overall health.
- Sun protection
- Environmental exposures
- HPV vaccination
- Hepatitis B vaccination
- Practical risk reduction
Planned lesson · Coming soon
Understand how appropriate cancer screening and early detection can improve outcomes and why recommendations should be individualized with your healthcare team.
- Purpose of screening
- Early detection
- Age and risk factors
- Family history
- Shared decision making
Planned lesson · Coming soon
Bring together nutrition, movement, sleep, healthy weight, stress management, and other health practices that support overall wellbeing and may reduce cancer risk.
- Nutrition
- Movement
- Healthy weight
- Sleep and recovery
- Whole-person health
Planned lesson · Coming soon
Explore healthy lifestyle practices that may support strength, recovery, function, and quality of life during and after cancer treatment alongside professional medical care.
- Cancer survivorship
- Physical activity
- Nutrition
- Recovery and quality of life
- Working with your oncology team
Planned lesson · Coming soon
Develop a balanced approach to prevention that emphasizes informed choices and meaningful action without guilt, fear, or unrealistic promises.
- Risk is not destiny
- Avoiding blame
- Focus on controllable factors
- Healthy vigilance
- Progress over perfection
Planned lesson · Coming soon
Choose practical prevention priorities and work with your healthcare team to keep screening, vaccinations, family history, and healthy lifestyle practices aligned with your needs.
- Personal risk factors
- Lifestyle priorities
- Screening and vaccination
- Healthcare partnership
- Adjust as your needs change
Planned lesson · Coming soon
Ready to start? Enroll or begin your free trial above.