Dr. Chris Hong talks about being a physician and influencer in the digital age, and he also shared some of his health and wellness tips that we can incorporate in our daily routines.
Dr. Hong is dual board-certified in both sports medicine and family medicine.
How does it feel to be a physician and influencer in the digital age? (Now with streaming, technology and social media being so prevalent)
Being a physician in the digital age feels like an extension of the exam room, just on a much larger scale. I started creating content during the COVID pandemic, when we were quarantined and digital platforms became a major way people accessed health information.
It’s been interesting to watch that space evolve, with more physicians using their platforms to break down complex topics, debunk medical myths, and share evidence-based information in a clear, relatable way.
It’s also incredibly humbling to know that this work has inspired others to pursue medicine, and it reinforces the responsibility I feel to lead with accuracy, professionalism, and purpose.
What inspired you to go into medicine?
My parents immigrated to the United States and I didn’t have any physicians in my family growing up. My uncle was a chiropractor, and as a kid I had the chance to shadow him, which really stuck with me.
I was fascinated by how a deep understanding of the body could be used to help people feel better and function better.
That curiosity led me down the medical path, where I continued to explore by volunteering in hospitals, working closely with physicians as a medical scribe, and learning from their day-to-day work.
The more time I spent around patients and doctors, the more I realized that I genuinely wanted to help people and make a meaningful impact in their lives, and that’s when I knew medicine was the right path for me.
Can you talk about the importance of desk exercises and daily stretches?
Desk exercises and daily stretching are important because they help offset the physical strain of prolonged sitting and repetitive postures that many people experience throughout the day.
Haleon, the consumer company specializing in better everyday health, recently found that nearly half (46 percent) of American adults spend no more than 10 minutes per day on small, everyday wellness actions, which highlights the need for simple, realistic habits.
Prioritizing wellness can be as easy as multitasking with desk-friendly movements such as neck and shoulder stretches, seated spinal rotations, ankle pumps, and brief standing hip or calf stretches.
These small, consistent movements support mobility, circulation, and posture, and they make it easier to integrate wellness into busy, real-world routines.
How can we build small wellness acts in our daily routines in ways that stick?
I recommend tying a small wellness action – like hydrating, stretching, or taking vitamins – to a daily part of your routine, so the wellness action grows as your routine solidifies. For example, the daily commute is the second-most overlooked part of the day for wellness, according to a survey by Haleon.
The daily commute via car, train or bus could easily become time for wellness, like meditation, treating aches and pains, or invigorating your day with what you’ll need.
What do your plans for the future include?
My plans for the future include continuing to create medically accurate, educational content while also sharing motivational and relatable experiences that connect with people.
I believe education and humor can coexist, and that laughter can be a powerful way to motivate and support overall wellbeing.
Because I didn’t grow up with anyone in my family being a physician, I often wished I had someone who openly shared what the medical journey was really like.
I hope to be that resource by sharing my experiences from discovering medicine through pre-med, medical school, residency, fellowship, and now life as an attending physician, including real-world topics like managing finances and paying off student loans.
I also plan to continue practicing medicine, because caring for patients is what I love to do and will always be at the core of who I am.
Can you share with us some ideas for healthy work lunches?
A lot of parents are quick to set their kids up for success with a packed lunch, but often forget to do the same for themselves.
Packing your own lunch is one of the simplest ways to be more intentional about nutrition, and in many ways, it’s a small but meaningful act of wellness.
For a balanced work lunch, I generally recommend including a source of lean protein such as chicken, fish, eggs, tofu, or beans, paired with fiber-rich vegetables, whole grains, or fruit, and a healthy fat like nuts, seeds, olive oil, or avocado.
This kind of balance can help support steady energy levels and satiety throughout the workday, while being practical, portable, and easy to prepare ahead of time.
What are some ways to practice wellness during our daily commutes to work or school?
One of the easiest ways to incorporate wellness into your day is to take a moment to yourself for a body scan, or to reflect on how your body is feeling.
Haleon’s survey tells us that 81 percent of those with a regular commute have experienced some form of physical discomfort during their commute, such as fatigue or low energy (49 percent), headaches (43 percent), muscle pain (37 percent), and stomach aches (28 percent).
Addressing everyday symptoms with appropriate over-the-counter options, such as Emergen-C, Advil, or TUMS, when used as directed, can be a simple way to support comfort and keep wellness manageable during busy, on-the-go moments.
What is your advice for people who wish to stay on their health and wellness journey in 2026?
My advice is to focus on consistency rather than perfection. Small, intentional moments of wellness throughout the day add up to a much bigger picture of health over time.
That’s why I encourage people to look at everyday routines, like the daily commute or workday transitions, as opportunities to check in with their health, whether that’s stretching, hydrating, taking a short walk, or being mindful of basic self-care.
When wellness is built into moments that already exist, it becomes more sustainable, realistic, and easier to maintain long term.
Were there any moments in your life or career that have helped define you?
Several moments throughout my life and career have helped shape who I am, both as a person and as a physician. Watching my parents work tirelessly after immigrating to the United States had a profound impact on me.
My mother dedicated herself to raising three boys largely on her own, while my father worked 12-hour days at a dry cleaner six days a week, commuting over an hour each way from New Jersey to New York without complaint. That example instilled discipline, resilience, and a strong work ethic in me from a young age.
Throughout my training, I experienced self-doubt and imposter syndrome, but winning first place at a national sports medicine research poster competition during residency was a pivotal moment. It reinforced that I was capable and that I belonged in this field.
Being the oldest sibling and helping care for my two younger brothers, while supporting my mother and leading by example without much guidance, further shaped my sense of responsibility and leadership.
Some of the most defining moments also came from patient care. Witnessing patients pass away and having to deliver difficult news to families were some of the hardest experiences of my career, but they deepened my empathy and strengthened my commitment to always be present and prepared as a physician.
That perspective became even more personal when I lost my grandfather to COVID-19 and my uncle during residency.
While it was an incredibly difficult period, it brought my family closer together and reinforced why I chose a career centered on service, compassion, and caring for others.
What does the word success mean to you?
To me, success means living in alignment with your values. It’s being able to do work that genuinely helps people, continuing to grow both personally and professionally, and showing up with integrity in everything you do.
Success isn’t just external achievements or numbers, it’s knowing that you’re making a meaningful impact, taking care of the people you love, and building a life you’re proud of while staying true to who you are.
To learn more about Dr. Chris Hong, follow him on Instagram and Facebook.
