Between work, family, and trying to have some sort of social life, it’s easy for self-care to get pushed aside. Especially for men! Many of us don’t even think about our wellness beyond working out, like how to improve our skin and nutrition or how much a massage might help.
When we say wellness for men, we think of a full-body experience—fueling up with the right foods, taking care of your skin (yes, beyond that all-in-one soap), working out smart (not just hard), and making space to relax and recharge.
In short: feeling good from head to toe.
Locanto can help you with that. Need a fitness coach? A massage therapist? Mental health support? It’s all there. Check out Locanto’s wellness services and start making yourself a priority.
Not sure where you want to start? Here are 5 aspects of a wellness routine for men to explore.
Fuel Up: Eating Right
Your body isn’t a trash can, so don’t feed it like one. Eating the right stuff gives you energy, builds muscle, and keeps your mind sharp. Here’s what should be filling your plate:
Protein
Protein is essential for muscle growth and recovery. It also keeps you full longer, so you’re not raiding the fridge at midnight. But keep in mind that your body needs more than just protein shakes. Some great sources of protein in real food include:
- Lean meats (chicken, turkey, and fish—great sources of protein without a lot of fat)
- Eggs (nature’s perfect protein source)
- Greek yogurt (high in protein and great for gut health)
- Lentils and chickpeas (great options not just for the plant-based guys out there)
Healthy Fats
We often associate fats with something bad, but that’s not really the whole picture: Bad fats, like the trans fats in french fries, are our enemy, yes. But good fats, like the ones naturally found in whole foods, are our allies! We need healthy fats to properly absorb vitamins such as A,D, E, and K and maintain healthy cell function. The good ones also keep your hormones in check, fuel your brain, and give you long-lasting energy. Some of the best are:
- Avocados (yes, the reason millennials can’t buy houses)
- Nuts and seeds (great for snacking and full of nutrients)
- Fatty fish (salmon, tuna—your heart and brain will love it)
Superfoods
Some foods are like Nikola Jokic – they’re the MVPs of nutrition and provide several extra benefits for men’s health:
- Leafy greens (good for muscle recovery and packed with vitamins)
- Blueberries (antioxidants that keep your brain sharp)
- Tomatoes (rich in lycopene, great for prostate health—yep, it matters!)
Pro Tip: Stay hydrated! Water keeps your energy levels up and helps with digestion. If you want to go really crazy, add some lemon or cucumber for a flavor boost.
Skincare for Men: 5 in 1 Is Yesterday’s News
You don’t need a 12-step routine, but maybe you shouldn’t have just one product for everything either. Here is our suggestion for a low-maintenance skincare routine:
Step 1: Cleanse
Yes, with an actual face wash. Your face goes through a lot—pollution, sweat, oil, whatever mystery stuff you touched. Wash it properly in the morning and before bed. Your future self (and your skin) will thank you.
Step 2: Moisturize
Moisturizer isn’t just for people with dry skin. Keeping your face hydrated prevents excess oil production, which means fewer breakouts.
Step 3: Sunscreen
Wrinkles and skin cancer are not cool, and hopefully you know that already. Also, sunscreen isn’t just for beach days. UV rays don’t take a break, so slap on at least 30 SPF daily. It’s the easiest way to slow down aging without fancy creams.
Bonus Tips:
- Exfoliate once or twice a week to clear out dead skin cells. Think of it as a deep clean for your face.
- Use lip balm—No one likes to kiss cracked lips.
Working Out: Routines for Busy Guys
No time for long workouts? No problem. These quick, effective routines get results without stepping in the gym.
Full-Body Strength in 20 Minutes
A short but effective strength workout can keep you fit. Try this circuit:
- Squats (because strong legs matter)
- Push-ups (old-school, but effective)
- Planks (for that core strength and posture)
- Dumbbell rows (so your back doesn’t get neglected)
Cardio Without Feeling Like a Hamster on a Wheel
If running on a treadmill bores you to tears, try these:
- Jump rope (burns calories fast and improves coordination)
- Sprint intervals (quick, intense, and over before you know it)
- Hiking or cycling (great alternatives that keep things interesting)
Stretch & Recover
If you don’t have time to stretch—make it! Skipping stretching leads to injuries. Take five minutes post-workout to stretch your muscles, and use a foam roller to work out any tight spots.
Bonus Tip: Find movement in everyday life—take the stairs, do some bodyweight exercises while watching TV, or dance like nobody’s watching (because, hopefully, nobody is).
Mindfulness: Stay Present, Stay Well
With endless notifications, deadlines, and responsibilities, it’s easy to feel mentally overloaded. You wake up and immediately check your phone—emails, missed messages, social media updates. Your brain is already in overdrive before you’ve even had your coffee. Then, the workday hits you with back-to-back meetings, endless to-do lists, and the pressure to always be “on.” By the time you finally get a break, your mind is still racing, making it impossible to relax truly.
Mindfulness helps you slow down and reset.
Simple Ways to Be More Present
You don’t need to become a meditation guru. Just try these small changes:
- 5-minute morning meditation – Sit, breathe, and clear your mind.
- Put your phone away during meals – Actually, taste your food.
- Try deep breathing exercises – Inhale for four seconds, hold for four, exhale for four. Repeat until you feel less like you want to throw away your laptop.
Relaxation: Recharge Like a Pro
It’s easy to fall into the trap of thinking you need to hustle 24/7, but the reality is, if you don’t take time to recharge, your body and mind will force you to—usually in the form of exhaustion, stress, or even getting sick. Here’s how to unwind properly:
Massages Are Not Luxury
Some men think massages are just a fancy spa indulgence, but they’re actually one of the best things you can do for your body. Sitting at a desk all day? That tightness in your shoulders and lower back isn’t going away on its own. Pushing hard in the gym? Your muscles need help recovering. Even stress itself can create tension in your body without you realizing it.
If you can book a professional massage every now and then, great—but if that’s not an option, there are some alternatives:
- Foam rolling – Think of it as a self-massage. Rolling out tight muscles after a long day or workout can improve blood flow and prevent stiffness.
- Massage guns – These little devices might look intense, but they do wonders for sore muscles and tight spots.
- DIY massage techniques – Even just using a tennis ball against a wall to massage your back can relieve tension in minutes.
Nature Therapy: Unplug and Reset
When was the last time you spent a day outside without checking your phone every five minutes? Modern life keeps us glued to screens, bombarded with notifications, and constantly plugged into the chaos. Stepping away from that—even for a short time—can do wonders for your mental health.
Whether it’s hiking, camping, or just walking through a park, even just breathing in fresh air and getting some sunlight, can make a noticeable difference.
Sleep Like a Baby
Your body repairs itself while you sleep, so skimping on rest is a bad idea. Stick to a consistent bedtime, cut back on screens before bed, and invest in a good mattress—the cost may make you cringe, but your body will be feeling so great, you’ll forget all about it.
Be Your Best
Yes, most of the time, you hear about how women need to feel good inside and out while men are expected to be tough, no-nonsense machines who power through life without a second thought. But let’s drop the stereotypes—men need wellness, too. Feeling good, energized, and mentally balanced isn’t just for one gender.
Taking care of yourself doesn’t mean being soft; it’s more like being smart. Real strength comes from making choices that keep you at your best—whether it’s eating right, staying active, managing stress, or just getting a decent night’s sleep. So forget the macho mindset—investing in your wellness is one of the most powerful things you can do.
Fraquoh and Franchomme
P.S. We want to hear from you! Do you have a wellness routine? What is it? How often do you do it? What are your preffered things to do? Share your feedback, questions or thoughts in the comments below! For more articles on style, fashion tips and cultural insights, you can subscribe to Attire Club via e-mail or follow us on Facebook, X or Instagram!