Producing a lifestyle programme for an individual
After gathering information from my client Mr volunteer I have decided to produce a plan which will
include short, medium and long term goals to help him achieve a healthier lifestyle. By adopting the
recommendations in the plan Mr volunteer will form healthier habits which will reduce his risk of
serious health problems and over time the new habits which will become part of his routine and
daily life,
From the information I have received mr volunteer has a few areas that need immediate action.
Nutrition plan
Mr volunteer is a busy university student who frequently skips breakfast, he also fails to drink the
recommended daily amount of water or non sugary drinks including tea or coffee and exceeds the
recommended weekly amount of 14 units of alcohol per week for a adult. He also does not eat the
recommended 5 fruit or veg per day.
Short term goal 1-2 weeks
To eat breakfast every morning before leaving his student house
To learn how many units of alcohol are in the usual drinks mr volunteer has when socialising
and not exceed 14 units of alcohol per week.
To increase water from approx 4 cups a day to between 6 and 8 cups a day
To try and include more fruit and vegetables in his daily diet.
Medium term goals 2-4 weeks
To include fruit and fibre into his breakfast at least 3 times a week
To have achieved a reduction in the units of alcohol consumed to the recommend guideline
of 14 units per week. Avoid alcohol mid week.
To maintain water drinks at the recommended 6 to 8 cups per day
To eat a minimum of 5 fruit and or veg a day and experiment with new fruit and veg that mr
volunteer hasn’t had before and broaden his diet. Use online resources to find recipes to try
that are within the budget of a student.
Long term goals 4 weeks – 6 months
To eat a breakfast every morning with different fruit, vegetables and fibre showing a good
balance and not limit to the same every day.
To be confident knowing the units of alcohol in drinks and be successful in maintaining no
more than 14 units of alcohol per week when socialise
To actively drink water as part of daily living and achieve the minimum of 6-8 cups a day
every day.
To include 5 different fruit and vegetables in meals on a daily basis or use as snacks.
, Physical activity/day to day plan
Mr volunteer does actively take part in physical activity, training and playing rugby for approximately
5 hours a week. He is fit and well and an ideal body weight for height. The rugby training and games
will benefit his strength and mobility, but he should consider the stress on his body from a high
contact sport. I would like him to consider other activities that he can do alongside his rugby
commitments. This will help to introduce him to other people and form friendships outside of his
usual social circle. My client does struggle with achieving the recommended 7-9 hours of sleep at
night and this does have a negative effect on his day.
Short term goal 1-2 weeks
To investigate mindfulness apps and relaxation techniques and consider what may help him
to relax after study, this will help him in the final few weeks of his degree.
To go for a walk in the evenings for 10–15 minutes to break up the study and take a
emotional rest.
To plan an earlier bedtime and use relaxation techniques found online to switch off and get
to sleep earlier.
To form a bedtime routine and go to bed at roughly the same time every night.
Medium term goals 2-4 weeks
Complete outstanding uni work
Confirm plan to stay in Cardiff and begin looking for suitable employment.
Start applying for jobs.
Continue walks for 10-15 minutes in the evening. Increase to a jog to expend any energy or
emotional stress if desired.
To have found some favourite apps or relaxation technique and use appropriately.
To maintain bedtime routine and achieve 7-9 hours of sleep most nights.
Long term goals 4 weeks – 6 months
To graduate
To start interviews for appropriate jobs
To stat work in a successful job application
With new finances consider joining a gym or group for physical activity and interests outside
of rugby
Continue using apps and relaxation techniques.
To confidently associate bedtime routine with sleep and achieve between 7-9 hours of sleep
per night.
We will review at the end of each term goal. It has been agreed face to face or online.
Increase in physical activity levels
mr volunteer is already physically active it is recommended by the NHS to achieve 150 minutes of
intensive physical activity a week which he achieves through his rugby training and games, this
involves moderate to vigorous activity, it is also recommended to include activities that strengthen
muscle and bone. With this in mind I have advised that mr volunteer considers joining a gym or
group that involves other types of physical activity such as cycling, swimming or the gym. The short
walk in the evenings is less vigorous but still expends energy and is an opportunity for some time out
from his busy student house and studies, he may if he decides to jog in the evenings which will help
to tire his body and feel ready for sleep when he returns home.
After gathering information from my client Mr volunteer I have decided to produce a plan which will
include short, medium and long term goals to help him achieve a healthier lifestyle. By adopting the
recommendations in the plan Mr volunteer will form healthier habits which will reduce his risk of
serious health problems and over time the new habits which will become part of his routine and
daily life,
From the information I have received mr volunteer has a few areas that need immediate action.
Nutrition plan
Mr volunteer is a busy university student who frequently skips breakfast, he also fails to drink the
recommended daily amount of water or non sugary drinks including tea or coffee and exceeds the
recommended weekly amount of 14 units of alcohol per week for a adult. He also does not eat the
recommended 5 fruit or veg per day.
Short term goal 1-2 weeks
To eat breakfast every morning before leaving his student house
To learn how many units of alcohol are in the usual drinks mr volunteer has when socialising
and not exceed 14 units of alcohol per week.
To increase water from approx 4 cups a day to between 6 and 8 cups a day
To try and include more fruit and vegetables in his daily diet.
Medium term goals 2-4 weeks
To include fruit and fibre into his breakfast at least 3 times a week
To have achieved a reduction in the units of alcohol consumed to the recommend guideline
of 14 units per week. Avoid alcohol mid week.
To maintain water drinks at the recommended 6 to 8 cups per day
To eat a minimum of 5 fruit and or veg a day and experiment with new fruit and veg that mr
volunteer hasn’t had before and broaden his diet. Use online resources to find recipes to try
that are within the budget of a student.
Long term goals 4 weeks – 6 months
To eat a breakfast every morning with different fruit, vegetables and fibre showing a good
balance and not limit to the same every day.
To be confident knowing the units of alcohol in drinks and be successful in maintaining no
more than 14 units of alcohol per week when socialise
To actively drink water as part of daily living and achieve the minimum of 6-8 cups a day
every day.
To include 5 different fruit and vegetables in meals on a daily basis or use as snacks.
, Physical activity/day to day plan
Mr volunteer does actively take part in physical activity, training and playing rugby for approximately
5 hours a week. He is fit and well and an ideal body weight for height. The rugby training and games
will benefit his strength and mobility, but he should consider the stress on his body from a high
contact sport. I would like him to consider other activities that he can do alongside his rugby
commitments. This will help to introduce him to other people and form friendships outside of his
usual social circle. My client does struggle with achieving the recommended 7-9 hours of sleep at
night and this does have a negative effect on his day.
Short term goal 1-2 weeks
To investigate mindfulness apps and relaxation techniques and consider what may help him
to relax after study, this will help him in the final few weeks of his degree.
To go for a walk in the evenings for 10–15 minutes to break up the study and take a
emotional rest.
To plan an earlier bedtime and use relaxation techniques found online to switch off and get
to sleep earlier.
To form a bedtime routine and go to bed at roughly the same time every night.
Medium term goals 2-4 weeks
Complete outstanding uni work
Confirm plan to stay in Cardiff and begin looking for suitable employment.
Start applying for jobs.
Continue walks for 10-15 minutes in the evening. Increase to a jog to expend any energy or
emotional stress if desired.
To have found some favourite apps or relaxation technique and use appropriately.
To maintain bedtime routine and achieve 7-9 hours of sleep most nights.
Long term goals 4 weeks – 6 months
To graduate
To start interviews for appropriate jobs
To stat work in a successful job application
With new finances consider joining a gym or group for physical activity and interests outside
of rugby
Continue using apps and relaxation techniques.
To confidently associate bedtime routine with sleep and achieve between 7-9 hours of sleep
per night.
We will review at the end of each term goal. It has been agreed face to face or online.
Increase in physical activity levels
mr volunteer is already physically active it is recommended by the NHS to achieve 150 minutes of
intensive physical activity a week which he achieves through his rugby training and games, this
involves moderate to vigorous activity, it is also recommended to include activities that strengthen
muscle and bone. With this in mind I have advised that mr volunteer considers joining a gym or
group that involves other types of physical activity such as cycling, swimming or the gym. The short
walk in the evenings is less vigorous but still expends energy and is an opportunity for some time out
from his busy student house and studies, he may if he decides to jog in the evenings which will help
to tire his body and feel ready for sleep when he returns home.
