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
A healthy mind supports a healthy body.
Explore the powerful relationship between emotional wellbeing and physical health. Learn practical approaches to stress, emotional regulation, anxiety, resilience, chronic pain, relaxation, and healthy coping while developing greater awareness of when additional professional support may be valuable.
- Understand how chronic stress and emotional wellbeing influence physical health, sleep, behavior, and quality of life.
- Develop practical strategies for relaxation, emotional regulation, resilience, and healthy coping.
- Explore evidence-informed mind-body practices that may support wellbeing, including mindfulness, breathing, and self-hypnosis.
- Recognize when emotional, psychological, or pain-related concerns warrant additional professional evaluation or support.
Discover how thoughts, emotions, stress, and relationships influence physical health, resilience, and overall wellbeing.
- Mind-body connection
- Stress physiology
- Emotional health
- Whole-person wellbeing
- Building resilience
Planned lesson · Coming soon
Learn how stress affects the body and mind, when it becomes harmful, and practical ways to respond more effectively.
- Acute vs chronic stress
- Stress response
- Warning signs
- Healthy coping
- Recovery
Planned lesson · Coming soon
Develop practical skills that help you adapt, recover, and grow through life's inevitable challenges.
- Emotional resilience
- Self-awareness
- Perspective
- Adaptability
- Growth mindset
Planned lesson · Coming soon
Explore evidence-informed strategies for recognizing unhelpful thinking patterns and responding with greater emotional balance.
- Self-awareness
- Cognitive patterns
- Emotional regulation
- Healthy responses
- Self-compassion
Planned lesson · Coming soon
Learn practical techniques that may reduce stress, improve emotional wellbeing, support better sleep, and assist with pain management.
- Breathing techniques
- Mindfulness
- Relaxation
- Self-hypnosis
- Pain management
Planned lesson · Coming soon
Understand how supportive relationships, connection, and community strengthen resilience and improve emotional wellbeing.
- Social connection
- Support systems
- Communication
- Belonging
- Resilience through relationships
Planned lesson · Coming soon
Recognize when emotional or psychological challenges may benefit from professional care and understand the different types of support available.
- Recognizing warning signs
- Mental health professionals
- Counseling
- Medical care
- Asking for help
Planned lesson · Coming soon
Create a personalized approach for managing stress, strengthening resilience, and supporting lifelong emotional wellbeing.
- Personal strategies
- Daily practices
- Support network
- Progress monitoring
- Continuous growth
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
Ready to start? Enroll or begin your free trial above.