News Release

News and Public Information Office
Glos Center
Miami University
Oxford, Ohio 45056
(513) 529-7592
(513) 529-1950 fax

Simple changes can lead to a healthy New Year


Helaine Alessio, chair and professor of kinesiology and health at Miami University, encourages people to make small changes and adjustments to jumpstart that New Year's health resolution.

Goal: Increase your physical activity (and/ or a child’s/friend’s activity).
Action: Take a child or friend on a walk. Bundle up and enjoy the cold weather.

Goal: Decrease your smoking or exposure to second hand smoke.
Action: Put those holiday candy canes to use. Enjoy a candy cane instead of a cigarette every time you feel the need to smoke. If a friend who smokes pulls out a cigarette, offer a candy cane instead.

Goal: Reduce excessive alcohol intake.
Action: Drink “mocktails,” such as sparkling grape juice, instead of wine, non-alcoholic beer, virgin bloody Mary (includes tomato juice, Worcestershire sauce, hot sauce, lime juice, horseradish, black pepper, and celery stick), or a hot toddy made with hot water, cranberry juice, lemon juice, honey, nutmeg or cinnamon and a dash of hot pepper.

Goal: Do not gain weight, and maybe even lose excess weight.
Action: Now’s the time to try eating mainly gluten-free foods, foods with a low glycemic index (e.g. beans, vegetables, fruits) and foods that contain high protein (e.g. fish, yogurt, soy, nuts, lean meat).

Goal: Reduce or control blood pressure.
Action: Three times each day, do the following:
1. stand up and take a 5-minute walk;
2. perform 5 minutes of deep breathing exercises where you clear your mind of all your to-do lists and concentrate on breathing;
3. perform 3 different yoga positions (e.g. child’s pose,plank pose, cat pose) for a total of five minutes.


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