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
Small choices. Lifelong results.
Turn knowledge into sustainable action by understanding how habits form, why change can be difficult, and how environment, identity, motivation, routines, accountability, reflection, and recovery from setbacks influence long-term success.
- Understand how habits, cues, environment, motivation, and identity influence health behavior.
- Create practical strategies that make healthier choices easier and more sustainable.
- Learn to respond constructively to setbacks without treating them as failure.
- Use goals, routines, accountability, reflection, and progress measures to support continuous improvement at a self-directed pace.
Understand why changing habits is challenging and why lasting success comes from working with human nature instead of against it.
- Behavior change
- Identity
- Motivation
- Habits
- Progress
Planned lesson · Coming soon
Learn how habits form and how small, consistent actions become lasting healthy lifestyles.
- Habit loop
- Triggers
- Consistency
- Environment
- Automatic behaviors
Planned lesson · Coming soon
Create practical routines that fit your life and remain sustainable over time.
- Start small
- Routine design
- Consistency
- Momentum
- Lifestyle
Planned lesson · Coming soon
Develop resilience and practical strategies for recovering from lapses without losing momentum.
- Resilience
- Recovery
- Self-compassion
- Problem solving
- Persistence
Planned lesson · Coming soon
Shape your surroundings so healthy choices become easier and unhealthy choices become less automatic.
- Environment
- Choice architecture
- Planning
- Healthy cues
- Support systems
Planned lesson · Coming soon
Move beyond willpower by connecting your daily actions to your values, purpose, and identity.
- Purpose
- Values
- Identity
- Intrinsic motivation
- Consistency
Planned lesson · Coming soon
Track behaviors, consistency, and meaningful health improvements instead of chasing perfection.
- Progress tracking
- Consistency
- Reflection
- Health indicators
- Continuous improvement
Planned lesson · Coming soon
Create a flexible personal system that adapts as your health, goals, and life continue to evolve.
- Personal system
- Healthy routines
- Continuous growth
- Adaptability
- Lifelong success
Planned lesson · Coming soon
Flourish for the years ahead.
Bring the health journey together by exploring the deeper reasons health matters: relationships, purpose, connection, contribution, independence, curiosity, service, joy, and the ability to participate fully in life. Continue refining a Personal Health Blueprint that can evolve throughout every stage of life.
- Understand how purpose, relationships, social connection, contribution, and community influence health and wellbeing.
- Identify the activities, people, values, and experiences that make better health personally meaningful.
- Integrate physical, emotional, cognitive, social, and preventive health into a sustainable approach to living well.
- Continue evolving a Personal Health Blueprint based on changing goals, circumstances, interests, assessments, and progress.
Explore what a healthy and fulfilling life means personally and connect better health with the experiences, people, and possibilities that matter most to you.
- Personal definition of wellbeing
- Health as a means, not an end
- Living with intention
- Quality of life
- Personal values
Planned lesson · Coming soon
Understand how purpose, meaning, contribution, and a sense of direction can support emotional wellbeing, resilience, and healthy aging.
- Purpose
- Meaning
- Contribution
- Resilience
- Motivation
Planned lesson · Coming soon
Explore why close relationships, friendship, family, community, and belonging are essential parts of lifelong health and wellbeing.
- Relationships
- Family
- Friendship
- Community
- Belonging
Planned lesson · Coming soon
Keep learning, exploring, creating, and engaging with life in ways that support cognitive, emotional, and social wellbeing.
- Lifelong learning
- Curiosity
- Creativity
- Growth
- Engagement
Planned lesson · Coming soon
Identify the physical, cognitive, emotional, and practical abilities that help you remain active, capable, and engaged in the life you want to live.
- Independence
- Capability
- Confidence
- Daily living
- Healthy aging
Planned lesson · Coming soon
Recognize the role of enjoyment, gratitude, recreation, rest, and positive experiences in creating a life that is not only healthier but genuinely worth living.
- Joy
- Gratitude
- Positive emotions
- Recreation
- Life satisfaction
Planned lesson · Coming soon
Learn to adjust your health priorities and practices as your body, circumstances, responsibilities, interests, and goals change throughout life.
- Life transitions
- Healthy aging
- Flexibility
- Changing priorities
- Continuous adaptation
Planned lesson · Coming soon
Bring together what you have learned and continue evolving your Personal Health Blueprint based on your goals, interests, assessments, experiences, and progress.
- Continuous improvement
- Personal Health Blueprint
- Review progress
- Future growth
- Lifelong journey
Planned lesson · Coming soon
Ready to start? Enroll or begin your free trial above.