National Bone and Joint Day 2025: Doctor shares 7 mistakes employees in desk-bound jobs make that damage knee joints | Health

Revealed on: Aug 04, 2025 07:57 am IST Nationwide Bone and Joint Day 2025: Desk employees sit for too lengthy, growing the chance of early joint points and long-term harm. Nationwide Bone and Joint Day 2025: On August 4, Nationwide Bone and Joint Day is noticed in India. It goals to boost consciousness about bone and joint well being, together with each prevention and therapy. On this present day, let’s take a more in-depth take a look at one of many more and more susceptible teams: workers in desk-bound roles. When lengthy hours are spent sitting at a desk, with typing or clicking being the one bodily actions of the day, it silently takes a toll on musculoskeletal well being. Workplace goers endure from difficult knee pains.(Shutterstock) ALSO READ: Almond milk is greater than only a fad: Dietician explains bone well being advantages and why it is higher than dairy milk Dr Amyn Rajani, Advisor Knee, Shoulder & Hip Surgeon, Breach Sweet PD Hinduja and Saifee, advised HT Way of life the significance of being lively at work, each at house and workplace. “In in the present day’s digital age, many people are spending lengthy hours seated in entrance of a pc display, both in places of work or whereas working remotely from house. Whereas know-how has made work simpler and quicker, it has additionally silently affected our musculoskeletal well being. As an orthopaedic physician, I usually see younger professionals affected by again ache, neck stiffness, vitamin D deficiency, and even early-onset knee ache. The important thing offender is usually our sedentary life-style,” Dr Rajani defined. The digital work’s nature has led to lengthy hours of sitting, both on the workplace or at house. The extended inactivity, day after day, is more and more inflicting early joint points. It requires proactive measures to scale back joint stiffness and ache. Dr Amyn Rajani shared 7 errors to keep away from for those who want to preserve good knee well being: 1. Sitting for lengthy hours with out motion Attending consumer calls again to again and staying glued to the desk might damage the knee joint well being.(Shutterstock) Extended sitting stiffens your muscle tissues and joints. Make it a rule to stroll a minimum of 50 steps each hour.After sitting for an hour, stand up and take a 5-minute strolling break.2. Poor posture on the workstationSlouching, craning the neck ahead, or sitting with a rounded again whereas utilizing the pc places undue stress on the backbone.Ideally, your workstation needs to be ergonomically designed: the display at eye stage, ft flat on the bottom, and elbows at 90 levels.Get up and stretch a minimum of 7 instances throughout an 8-hour workday to interrupt the cycle of stiffness.3. Ignoring desk workouts Strive doing lengthy stretches. (Shutterstock) Keep away from sitting all day.Strive desk yoga or seated stretches.Easy actions like ahead bends, spinal twists, and backbends can enhance circulation and stop muscular stress.4. Vitamin D deficiencyWith most workplace environments working in enclosed areas or air-conditioned rooms, daylight publicity is minimal, resulting in widespread vitamin D deficiency.This vitamin is essential for bone energy and even impacts temper. Get vitamin D ranges examined usually and take dietary supplements if wanted, below medical recommendation.5. Carrying the flawed footwear Keep away from carrying heels to workplace.(Shutterstock) Keep away from carrying excessive heels for extended intervals, as they’ll alter your posture and result in knee or again issues.Males ought to go for footwear with a large toe field and tender cushioning, particularly in the event that they’re on their ft typically in the course of the day.6. Neglecting dietInclude protein-rich meals akin to paneer, lentils, and eggs, together with bone-friendly snacks like almonds, walnuts, flaxseeds, and sesame seeds.A weight loss plan wealthy in calcium, vitamin D, and protein gives the muse for good bone well being.7. Skipping common train Make certain to incorporate yoga in your routine.(Shutterstock) Even with a busy schedule, intention to train for a minimum of 25 to half-hour every day.Can strive brisk stroll, biking, yoga, or energy coaching; motion is medication.Notice to readers: This text is for informational functions solely and never an alternative to skilled medical recommendation. At all times search the recommendation of your physician with any questions on a medical situation. Catch each large hit, each wicket with Crick-it, a one cease vacation spot for Stay Scores, Match Stats, Quizzes, Polls & far more. Discover now!.Catch your every day dose of Trend, Taylor Swift, Well being, Festivals, Journey, Relationship, Recipe and all the opposite Newest Way of life Information on Hindustan Instances Web site and APPs. Catch each large hit, each wicket with Crick-it, a one cease vacation spot for Stay Scores, Match Stats, Quizzes, Polls & far more. 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