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In general, men are not as likely to see a doctor, take mental health care seriously, or talk to a healthcare provider to learn how to prevent major chronic illnesses, such as heart disease. Many men consider addressing physical and mental health to be emasculating. As a community, we must destigmatize the idea of men taking care of their well-being!

For Men’s Health Month, we are highlighting a new father: OLR’s Zachary Lider. New fathers experience many new challenges and adjustments. Zach shares some of his reflections with us below:

What should new fathers do before the baby arrives to prepare for big changes, mentally and physically?

“The first thing I'd say is that you can never be fully prepared for such a change. That said, it’s important to attend to your own mental and physical health as the arrival approaches since the demands on a new father start well ahead of the child's birth. While maintaining a wellness routine is crucial, flexibility is also key as there will be less time for your individual agenda. I also believe that reassessing your work-life balance is essential. I've had to adjust and find previously untapped hours, such as early mornings and evenings, to compensate.”

• Check out this tool to support you at your next doctor’s visit: Primary Care Appointment Checklist
• Learn your options regarding parental leave time:
  • City of New York PFL | MetLife
    • NYS Parental Family Leave policy for NYC Unionized Employees
    • Paid Parental Leave for managers and Original Jurisdiction

What is your biggest fear as a new father? What do you do to manage your fears?

“My biggest fear is the world that my child is inheriting. From the political climate to the warming planet, I know the next generation will face some significant challenges. I hope to raise a person who, in their own way, contributes to the solutions. When I need to center myself, or entertain the baby for a bit, I’ll usually pick up the guitar and sing a few songs.”

What do you do to take care of yourself?

“Aside from ensuring that I'm an active participant in WorkWell NYC’s Let’s Move NYC Step Challenge, I try to exercise early in the morning before the baby wakes up or by incorporating Citi Bike into my commute. Integrating exercise into daily tasks, such as walking or biking instead of taking the bus or train, helps me stay active.”

• Here are additional ways to stay active:
  • Live Digital Fitness Class Schedule
  • Workout from home tips
  • Tips on ways to move throughout the day

What has become a common practice now that you are a new father?

“Early bedtimes. Prior to babies’ arrival, I always woke up early, but now it’s not possible to burn the candle at both ends. Going to bed extra early helps to offset the wakeups for diaper changes and feedings. I can honestly say I am better rested now than I was before becoming a father.”

• Check out the resources on the importance of sleep:
  • Tips to Improve Sleep
  • A brief meditation can be helpful in ensuring a restful night, check out this 3-minute video: Mindful Breathing Meditation

What piece of advice do you appreciate most, now that you are a new father?

“I actually think much of the advice I got from other parents made things sound scarier than they've been. Perhaps we've been especially fortunate, but all the challenges I heard about pale in comparison to the joy that has accompanied them. My favorite piece of advice is, ‘You'll be fine, just enjoy the journey.’"