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 the engine that powers life.
Understand the major factors that influence cardiovascular and vascular health, including blood pressure, cholesterol, blood sugar, tobacco exposure, movement, nutrition, sleep, stress, and body composition. Learn lifestyle strategies that support heart health and can help reduce the risk of heart attack and stroke.
- Understand the major modifiable and non-modifiable risk factors for cardiovascular disease and stroke.
- Learn how blood pressure, cholesterol, blood sugar, smoking, activity, nutrition, weight, sleep, and stress affect vascular health.
- Develop lifestyle practices that support cardiovascular health alongside appropriate medical care.
- Recognize the value of screening, medication adherence when prescribed, emergency warning signs, and partnership with healthcare professionals.
Learn how the cardiovascular system works and why protecting your heart and blood vessels is essential for lifelong health.
- Heart function
- Blood vessels
- Circulation
- Cardiovascular health
- Lifelong protection
Planned lesson · Coming soon
Explore the factors that increase or reduce your risk of heart disease and stroke, and discover which risks you can influence.
- Risk factors
- Family history
- Lifestyle
- Modifiable risks
- Prevention
Planned lesson · Coming soon
Understand three of the most important health indicators influencing cardiovascular risk and how lifestyle changes can help improve them.
- Blood pressure
- Cholesterol
- Blood sugar
- Monitoring
- Healthy targets
Planned lesson · Coming soon
Discover how nutrition, movement, sleep, stress management, healthy weight, and avoiding tobacco work together to protect your heart.
- Nutrition
- Exercise
- Sleep
- Stress
- Smoking cessation
Planned lesson · Coming soon
Learn practical evidence-informed strategies that help reduce the risk of heart attack and stroke while supporting overall vascular health.
- Primary prevention
- Stroke prevention
- Healthy habits
- Risk reduction
- Early action
Planned lesson · Coming soon
Explore lifestyle strategies that support recovery, improve quality of life, and complement medical treatment after cardiovascular disease has been diagnosed.
- Secondary prevention
- Cardiac rehabilitation
- Medication adherence
- Lifestyle support
- Working with your healthcare team
Planned lesson · Coming soon
Recognize common warning signs of heart attack and stroke and understand the importance of seeking emergency medical care immediately.
- Heart attack symptoms
- Stroke warning signs
- FAST
- Emergency response
- Saving lives
Planned lesson · Coming soon
Develop a personalized cardiovascular wellness plan that supports lifelong heart health and complements the guidance of your healthcare team.
- Personal priorities
- Healthy routines
- Health monitoring
- Long-term prevention
- Continuous improvement
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
Ready to start? Enroll or begin your free trial above.