Sit Less, Get Active from Coursera

Physical inactivity and sedentariness are “silent killers”. Do you feel like you spend too much time sitting? Do you feel like you would like to be more active? Are you unsure about how to incorporate physical activity into your daily life? We are here to help.

Join us on a journey to learn about how to sit less and become more active. Use this FREE course to learn how to monitor your own activity and set physical activity goals. We will feature various examples of how physical activity could be increased in different settings, such as your neighbourhood, home or work, to give you ideas of ones that could best fit your lifestyle.

Are you a health professional? Use this opportunity to learn how to incorporate physical activity into your daily routine and also how to empower your patients to be more physically active. If time with a patient is an issue, you can simply “prescribe” this course to your patient.

This course offers you a unique opportunity to receive weekly physical activity health messages and monthly video-reminders on how to increase physical activity in various settings for 6 months after the initial 3 week course. So, join us on the Sit less, get active! journey.

Follow us on Twitter @GetActive MOOC, #GetActiveMOOC or follow our Online Learning Twitter feed @uoe_online. Visit our YouTube channel to check out the promo videos (more are to come) https://www.youtube.com/channel/UC6xpBMzJXnffdUaY32-zPdA

If YouTube is not available in your country, you can access the promo videos here https://media.ed.ac.uk/search/searchkeyword/sit%20less%20get%20active

What's inside

Syllabus

Welcome to Sit Less, Get Active 1

Defining, measuring and getting started with physical activity

Welcome to the first week of the Sit Less, Get Active journey! Watch the exciting videos and learn the basics about physical activity and sedentariness; how much physical activity we should be doing; how to monitor your physical activity levels and set physical activity goals; and how to judge how credible the resources for physical activity are. Use the opportunity to engage with others by participating in discussion forums. Join the discussion on barriers and facilitators to physical activity, as we would love to learn more about what helps you or makes it difficult for you to be active daily. Also, share and discuss with us your favourite physical activity resources.Test your knowledge through practice or weekly quizzes and also practice monitoring your own physical activity and setting physical activity goals. Happy Learning! Sit Less, Get Active Team

Traffic lights

Read about what's good

what should give you pause

and possible dealbreakers

Teaches ways to become more active, which can be used in daily life

Offers personalized recommendations for setting physical activity goals

Provides a variety of examples of ways to increase physical activity in different settings

Includes videos and readings on physical activity

Reviews summary

Practical guide to daily activity

According to learners, Sit Less, Get Active is a highly practical and motivating course that effectively provides actionable tips and strategies for integrating more movement into daily life, especially benefiting those with sedentary jobs. Many students praised the course for its easy-to-follow structure, short and digestible videos, and the focus on reducing sitting time as a key strategy. The course is widely seen as excellent for beginners or those needing a prompt to become more active. A frequently appreciated and unique feature mentioned is the 6-month follow-up program offering continued support and reminders. While generally positive, some reviewers noted that the course might be too basic for individuals already very active or seeking more in-depth scientific knowledge or advanced training plans, indicating it best serves those new to or struggling with increasing physical activity.

Well-organized with clear, short videos.

"The videos are short, concise, and easy to digest."

"I found the course structure very clear and easy to follow week by week."

"The modular format made it simple to fit learning into my schedule."

Long-term reminders are highly valued.

"The 6-month follow-up messages and videos are a fantastic and unique feature."

"I really appreciate the continued support after the course finished."

"The monthly reminders helped me stay on track with my goals."

Inspires learners to make changes.

"I feel much more motivated to sit less and move more after taking this course."

"It shifted my perspective and gave me the push I needed."

"The course content is very encouraging and makes you want to get active."

Ideal for those new to increasing activity.

"This course is perfect for beginners who are unsure where to start with physical activity."

"It provides a solid foundation and motivated me to start moving more."

"As someone who was very inactive, I found this course incredibly accessible and helpful."

Offers actionable strategies for everyday life.

"I found the tips incredibly practical and easy to incorporate into my workday. It really helped me reduce my sitting time."

"The strategies given are very actionable. I was able to start making changes immediately."

"Provides simple, practical advice for integrating more activity into your day."

May lack depth for active individuals.

"If you are already quite active, this course might be too basic for you."

"I was hoping for more in-depth information, but it covered mostly fundamentals."

"Might not provide enough scientific detail for those with existing knowledge."

Activities

Be better prepared before your course. Deepen your understanding during and after it. Supplement your coursework and achieve mastery of the topics covered in Sit Less, Get Active with these activities:

Read 'Spark: The Revolutionary New Science of Exercise and the Brain'

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This book provides scientific evidence of the positive effects of exercise on the brain, including improved cognitive function, mood, and sleep.

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Read the book.
Take notes on the key points.
Discuss the book with a friend or family member.

Review the Course Materials

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Reviewing the course materials can help you refresh your knowledge of the key concepts related to physical activity.

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Go over the course syllabus.
Read the assigned readings.
Watch the video lectures.

Monitor Your Physical Activity

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Tracking your physical activity levels is a great way to get an idea of how much activity you are doing and where you can make changes to incorporate more physical activity into your daily routine.

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Choose a method to track your physical activity.
Start tracking your physical activity for one week.
Review your tracking data and identify areas where you can increase your physical activity.

Five other activities

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Show all eight activities

Develop a Physical Activity Plan

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Developing a physical activity plan can help you set realistic goals and track your progress towards those goals.

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Set personal physical activity goals.
Identify activities that you enjoy and that fit into your lifestyle.
Create a schedule for your physical activity.
Find an accountability partner.

Attend a Physical Activity Workshop

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Attending a physical activity workshop can help you learn new ways to incorporate physical activity into your daily routine.

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Find a physical activity workshop that interests you.
Register for the workshop.
Attend the workshop.

Join a Physical Activity Support Group

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Joining a physical activity support group can provide you with motivation and support from others who are also trying to increase their physical activity.

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Find a physical activity support group that meets your needs.
Attend the support group meetings.
Share your experiences and offer support to other members of the group.

Create a Physical Activity Binder

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Creating a physical activity binder can help you keep track of your physical activity goals, progress, and resources.

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Gather the materials you need for your binder.
Create sections in your binder for different topics, such as goals, progress, and resources.
Regularly update your binder with your physical activity goals, progress, and resources.

Contribute to the Sit Less, Get Active! Project

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Contributing to the Sit Less, Get Active! project can help you learn more about physical activity and how to incorporate it into your daily routine.

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Find a way to contribute to the project that interests you.
Contact the project team to learn more.
Make your contribution to the project.

Career center

Learners who complete Sit Less, Get Active will develop knowledge and skills that may be useful to these careers:

Physical Education Teacher

Physical Education Teachers teach physical education to students of all ages. They work with students to develop their physical skills, improve their coordination, and stay active. This course can help Physical Education Teachers by providing them with the knowledge and skills they need to help their students stay active and healthy. The course will also help Physical Education Teachers learn how to incorporate physical activity into their own lives, which can help them stay healthy and productive.

See salaries and explore the career path for Physical Education Teacher

Physical Therapist

Physical Therapists help people with disabilities or injuries to regain their movement and function. They work with people of all ages, from infants to seniors. This course can help Physical Therapists by providing them with the knowledge and skills they need to help their patients stay active and healthy. The course will also help Physical Therapists learn how to incorporate physical activity into their own lives, which can help them stay healthy and productive.

See salaries and explore the career path for Physical Therapist

Exercise Physiologist

Exercise Physiologists develop and implement exercise programs for people with chronic diseases or injuries. They also work with people who want to improve their overall health and fitness. This course can help Exercise Physiologists by providing them with the knowledge and skills they need to help their clients stay active and healthy. The course will also help Exercise Physiologists learn how to incorporate physical activity into their own lives, which can help them stay healthy and productive.

See salaries and explore the career path for Exercise Physiologist

Rehabilitation Counselor

Rehabilitation Counselors help people with disabilities or injuries to regain their independence and improve their quality of life. They work with people of all ages, from children to seniors. This course can help Rehabilitation Counselors by providing them with the knowledge and skills they need to help their clients stay active and healthy. The course will also help Rehabilitation Counselors learn how to incorporate physical activity into their own lives, which can help them stay healthy and productive.

See salaries and explore the career path for Rehabilitation Counselor

Occupational Therapist

Occupational Therapists help people with disabilities or injuries to regain their independence and improve their quality of life. They work with people of all ages, from children to seniors. This course can help Occupational Therapists by providing them with the knowledge and skills they need to help their clients stay active and healthy. The course will also help Occupational Therapists learn how to incorporate physical activity into their own lives, which can help them stay healthy and productive.

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Health Educator

Health Educators teach people about how to make healthy choices. They work with individuals, groups, and communities to promote healthy behaviors and prevent disease. This course can help Health Educators by providing them with the knowledge and skills they need to help their clients stay active and healthy. The course will also help Health Educators learn how to incorporate physical activity into their own lives, which can help them stay healthy and productive.

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Kinesiologist

Kinesiologists study the mechanics of human movement. They work with people to improve their mobility, strength, and flexibility. This course can help Kinesiologists by providing them with the knowledge and skills they need to help their clients stay active and healthy. The course will also help Kinesiologists learn how to incorporate physical activity into their own lives, which can help them stay healthy and productive.

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Dance Teacher

Dance Teachers teach dance to students of all ages and skill levels. They work with students to develop their dance skills, improve their coordination, and stay active. This course can help Dance Teachers by providing them with the knowledge and skills they need to help their students stay active and healthy. The course will also help Dance Teachers learn how to incorporate physical activity into their own lives, which can help them stay healthy and productive.

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Wellness Coach

Wellness Coaches help people improve their overall health and well-being. They work with people to set goals, make healthy choices, and stay motivated. This course can help Wellness Coaches by providing them with the knowledge and skills they need to help their clients stay active and healthy. The course will also help Wellness Coaches learn how to incorporate physical activity into their own lives, which can help them stay healthy and productive.

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Massage Therapist

Massage Therapists use massage to relieve pain, improve circulation, and promote relaxation. They work with people of all ages and backgrounds, including athletes, people with disabilities, and people who are recovering from injuries. This course can help Massage Therapists by providing them with the knowledge and skills they need to help their clients stay active and healthy. The course will also help Massage Therapists learn how to incorporate physical activity into their own lives, which can help them stay healthy and productive.

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Doctor

Doctors diagnose and treat injuries and illnesses. They also provide preventive care to help their patients stay healthy. This course can help Doctors by providing them with the knowledge and skills they need to help their patients stay active and healthy. The course will also help Doctors learn how to incorporate physical activity into their own lives, which can help them stay healthy and productive.

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Athletic Trainer

Athletic Trainers are healthcare professionals who work with athletes to prevent, diagnose, and treat injuries. They also help athletes improve their performance and stay healthy. This course can help Athletic Trainers by providing them with the knowledge and skills they need to help their athletes stay active and healthy. The course will also help Athletic Trainers learn how to incorporate physical activity into their own lives, which can help them stay healthy and productive.

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Physician Assistant

Physician Assistants are healthcare professionals who work with doctors to provide medical care to patients. They diagnose and treat illnesses, prescribe medications, and perform minor surgeries. This course can help Physician Assistants by providing them with the knowledge and skills they need to help their patients stay active and healthy. The course will also help Physician Assistants learn how to incorporate physical activity into their own lives, which can help them stay healthy and productive.

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Registered Nurse

Registered Nurses provide nursing care to patients in hospitals, clinics, and other healthcare settings. They assess patients' health needs, administer medications, and provide wound care. This course can help Registered Nurses by providing them with the knowledge and skills they need to help their patients stay active and healthy. The course will also help Registered Nurses learn how to incorporate physical activity into their own lives, which can help them stay healthy and productive.

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Chiropractor

Chiropractors are healthcare professionals who diagnose and treat neuromusculoskeletal conditions. They use spinal adjustments, massage therapy, and other techniques to relieve pain and improve mobility. This course can help Chiropractors by providing them with the knowledge and skills they need to help their patients stay active and healthy. The course will also help Chiropractors learn how to incorporate physical activity into their own lives, which can help them stay healthy and productive.

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