National Bone Day and Joint Day 2025: Doctor shares 7 errors running

National Bone Day and Joint Days of 2025: India has a National Bone Day and joint day. It is aimed at increasing the health and joints’ health, including both prevention and treatment. On this day, let’s take a closer look at one of the more vulnerable groups: desktop staff. When long hours spend the seat at the table, when you set or pressing are the only physical movements of the day, this silently takes on the health of the musculoskeletal system.

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D -Ragan Rajani, knee consultant, shoulder and hips, Candy Candy PD Hinduja and Saifee, told HT Lifestyle about the importance of activity at work, both at home and in the office.

“In the modern digital era, many of us spend long hours sitting in front of a computer screen either in offices or during work remotely from home. While the technology facilitates work and faster, it also silently affected our muscles.

The nature of digital work has led to long seat hours either in the office or at home. Prolonged inaction from day to day is increasingly causing problems with early joints. This requires active measures to reduce stiffness and joint pain.

Dr. Amin Rajani shared 7 mistakes to avoid if you want to maintain good knee health:

1. Sitting long hours without movement

• The long seat enhances the muscles and joints. Make a rule to walk at least 50 steps each hour.
• Sitting for an hour, stand up and take a 5 minute break.

2. Poor posture at the workstation

• The slope, knocking the neck forward or sit with a rounded back while using the computer, imposes excessive tension on the spine.
• Ideally, your working station should be ergonomically designed: the screen at the eye level, the legs are equal on the ground and elbows at 90 degrees.
• Stand up and stretch at least 7 times during an 8-hour day to break the rigidity cycle.

3. Ignoring exercises on work desktop

• Avoid sitting all day.
• Try a yoga table or sitting stretch marks.
• Simple movements such as bends forward, spinal turns and quotes can improve circulation and prevent muscle tension.

4. Vitamin D deficiency

• In most office conditions operating indoors or with conditioners, the effects of sunlight are minimal, leading to a wide deficiency of vitamin D.
• This vitamin is crucial for bone strength and even affects the mood. Get vitamin D levels regularly and, if necessary, take supplements under medical advice.

5. Wearing the wrong shoes

• Avoid wearing high heels over a long period as they can change your posture and cause problems with your knee or back.
• Men need to choose shoes with a wide box for the fingers and soft cushioning, especially when they are often on their feet.

6. The neglect of the diet

• Include a rich protein foods such as panicles, lentils and eggs, as well as snacks such as almonds, walnuts, flax seeds and sesame seeds.
• A diet rich in calcium, vitamin D and protein provides the basis of good bone health.

7. Pass the regular exercises

• Even with a tense schedule, try to exercise at least 25 to 30 minutes daily.
• Can try a quick walk, bicycle, yoga or strength training; Movement is medicine.

Note for readers: This article is intended only for information purposes rather than to replace professional medical advice. Always seek the advice of a doctor with any medical issues.