As work pressures intensify, workplace wellness is gaining increasing attention. In the professional world, don't focus solely on performance metrics—maintaining a healthy body is paramount. Many professionals, especially men, are now experiencing various health issues. So how should working men prioritize their health? Below, we outline four essential wellness tips every professional man should know.
1. Cultivate "Weekend Warrior Syndrome"
"The biggest difference between men and women lies in how men bond through sports and camaraderie with friends," says Dr. Davis. After a week of intense business battles, whether it's a competitive basketball game or a more relaxed round of golf, these activities allow the body's various "parts" to unwind and rest.Regularly perform stretching exercises; strictly manage your weight by joining an aerobic exercise class suited to your needs; and engage in effective muscle-strengthening workouts every weekend. Professor Davis emphasizes that it's essential to abandon or modify high-impact exercise routines. 2. How flexible are your joints? "Most men's joints aren't very flexible."Tension often builds around the glutes and calf muscles, which can cause pelvic tilt and lead to back soreness. A good way to alleviate this is: Lie flat on the floor, wrap both arms around your left knee, and gently pull it toward your body for about 10 seconds. Repeat with the right knee. Start with once daily, then increase to 2-3 times daily.
3. Learn to Lift Objects Correctly
This may seem like a trivial topic. "Most people simply bend over, grab the item, and stand up," says Skinley. "But this is highly incorrect, as it places excessive pressure on your back, easily causing sharp pain and chronic discomfort. The correct posture is to squat down completely, grasp the object, and then rise slowly."
4. Reduce Your "Beer Belly"
A protruding "beer belly" shifts your center of gravity forward, overburdening back muscles and causing soreness. Activities like stair climbing, swimming, walking, and rowing effectively help control and reduce waist size, restoring your body's natural balance.
Healthy Shortcuts: The Smart Way to Stay Fit
During your morning commute—from traffic jams to the office—try simple finger exercises like extending both hands with fingers together.When you see a colleague, you can high-five them while saying "Hi," "Hello," or "Good morning." The smile, movement, and greeting are not only effective physical exercises but also enhance communication, relieve stress, and set a positive mood for the day's work.
As you approach your desk, power up your computer, and prepare to sit down. At this moment, focus on sitting upright with proper posture, maintaining an elegant stance. Avoid slouching or hunching your shoulders—instead, keep your chest lifted, head up, abdomen tucked in, and knees straight. Try to avoid crossing your legs. Women wearing high heels may remove them when appropriate and stand on tiptoes for 3 minutes.
After browsing online for a while, your hands may feel tired. Perform clapping exercises: extend and spread all fingers on both hands, then clap them together forcefully—the louder the better. This primarily stimulates corresponding acupoints on the hands, typically done about 20 times.
When washing your hands, rub them vigorously until they feel warm.After lunch, take a 30-minute brisk walk downstairs or in the hallway, paying attention to your pace and posture. You can also chat with colleagues or call a friend during this time.
If you feel tired while sitting at your desk in the afternoon, try rubbing your face. Place your warmed hands flat on your face. Use your middle fingers to repeatedly rub from the sides of your nose down to the edges of your nostrils until your face feels warm. Then close your eyes and massage your eyes and the surrounding area with your fingertips.
While waiting for a call at your desk, straighten your back, clench your fists, extend your thumbs, and pull your arms back. Point your thumb tips vertically toward the area where your body meets the chair and the 10-centimeter area above it. Use your thumbs to press slowly, applying firm pressure when the thumb tip touches your body, then release gradually.
As work ends, lightly tap your upper arms and lower limbs with both hands, repeating this tapping motion about 5 times. Then sit upright. Using the base of your palms, massage the breast on the same side as your hand, moving downward from the shoulder blade area. Once you reach the breast, circle downward in a circular motion, repeating 5 times with moderate pressure. Follow this with 5 chest expansion exercises.