National Bone and Joint Day 2025 : 7 Common Mistakes Desk Workers Make That Endanger Knee Health.

National Bone and Joint Day, observed annually on August 4 in India, aims to raise awareness of musculoskeletal health and strategies to prevent joint problems. With the rise in desk-bound jobs, more employees are experiencing early symptoms of joint stiffness and knee pain. Dr. Amyn Rajani, a leading Orthopedic Surgeon, highlights common habits that can damage knee joints among people in desk-based roles.

Top 7 Mistakes to Avoid for Healthy Knees

1.    Sitting Too Long Without Movement

Prolonged inactivity tightens muscles and stiffens joints. It's essential to take at least 50 steps each hour and get up for a brief walk every 60 minutes.

2.    Poor Posture at the Workstation

Slouching, protruding your neck, or sitting with a rounded spine strains joints. Ensure your workstation is ergonomic: screen at eye level, feet flat, and elbows at 90°. Stand and stretch at least 7 times in an 8-hour day.

3.    Ignoring Desk Exercises

Avoid remaining seated all day. Incorporate simple desk yoga or stretches-such as forward bends and spinal twists-to enhance circulation and ease muscle tension.

4.    Vitamin D Deficiency

Working in closed, air-conditioned spaces often reduces sunlight exposure, increasing risk of vitamin D deficiency, which is crucial for bone strength. Regularly check your vitamin D levels and use supplements as prescribed.

5.    Wearing the Wrong Footwear

High heels or unsupportive shoes can negatively alter posture, harming knees and back. Men should choose shoes with cushioned soles and a broad toe box for prolonged standing.

6.    Neglecting Diet

A balanced diet rich in calcium, vitamin D, and protein is vital. Include foods like paneer, lentils, eggs, almonds, walnuts, flaxseeds, and sesame seeds.

7.    Skipping Regular Exercise

Even with a busy work schedule, strive for at least 25-30 minutes of physical activity daily (e.g., brisk walking, cycling, yoga, or strength training).

Note: These tips offer general guidance. Consult a healthcare professional for personalized advice or if joint pain persists.

By making small lifestyle changes and remaining intentional about movement, posture, nutrition, and sunlight exposure, desk-bound employees can protect their knee joints and overall musculoskeletal health, preventing long-term problems.

 Source: