Dear Roopashreeji,
As I have a sitting job, I am worried about how it will affect my joints.
Can you please suggest simple exercises I can do during the day and how long to do them for?
Also, what are good foods and a good oil for my joints?
Thank you for sharing your knowledge.

Ans:

Unfortunately, with WFH due to the current scenario, physical activities are getting restricted.

Include an exercise pattern including endurance and strength training, during out of work hours, preferably in the morning. This will also keep you metabolically active and tone up your muscles.

This can be done at home with the help of live videos.

The stiffness in your knee, back and shoulder may be due to lack of physical exercise, which can cause pain.

Include a healthy diet which contains high calcium and protein foods.

Make sure your Vitamin D levels are maintained as, with less exposure in the sun, your Vitamin D requirements may not be met. You may have to include some additional supplements in your diet.

Ans: Hello. I'm sorry I do not recall your earlier question. However, if you have muscle and joint pains on a regular basis, it would be best to have it evaluated by a physician. Almost no form of pain is normal. You may have a problem any of the following areas, back muscles/ spine, vitamins, thyroid, hemoglobin, any auto immune condition etc. Please see a physician and get evaluated.

Ans: Hello sir,
Sir post TKR it is always better to once let a physiotherapist check you and accordingly prescribe the exercise program which you can continue on your own too. There are many videos available on You tube for this but each individual's body is different so it is better you learn it in the correct way with a good physio. He/she will mainly give you exercise to strengthen your knee muscles like hamstrings and quadriceps and also strengthen your calf muscles, buttock muscles and core.
All the best sir for a wonderful recovery ahead!

Ans: Dear Madam/Sir .Thank you for your query. Your hip stiffness and occasional pain are likely due to prolonged sitting during work and commuting. To reduce discomfort, maintain proper posture, take breaks every 30-45 minutes, and use lumbar support. Incorporate simple stretches like seated figure-four, hip flexor stretch, and deep squat hold to improve flexibility. Strengthening exercises such as glute bridges and clamshells can provide better hip stability. Whenever possible, stand during your commute and walk around during breaks to avoid prolonged sitting. If the pain persists or worsens, visit a physiotherapist for a proper assessment and personalized treatment plan. Wishing you a quick recovery!

Ans: I'm happy to see your interest in yoga even during your busy work life. Working in an IT company often means long sitting hours, which can cause stress and stiffness. The good news is, you can easily practice chair yoga and pranayama at your desk to stay fresh and energetic.

Simple Pranayamas You Can Do on a Chair:
?? Anulom Vilom (Alternate Nostril Breathing) – Helps you relax and focus.
?? Bhramari Pranayama (Humming Bee Breath) – Reduces mental tiredness and calms the mind.
?? Deep Belly Breathing – Sit straight, place your hands on your belly, and take slow deep breaths to release tension.
?? Sitali Pranayama (Cooling Breath) – Very helpful to refresh yourself during work breaks.
?? Ujjayi Breathing (Victorious Breath) – Boosts energy and improves focus.

How to Do It:
Sit tall on your chair with your feet flat on the ground.

Keep your back straight but relaxed.

Close your eyes gently and start breathing deeply with awareness.

Practice for 5-10 minutes whenever you feel stressed or tired.

Important Tip:
It is always best to learn proper breathing techniques from a trained yoga coach first. This ensures you do them correctly and get full benefits without strain.

Stay calm, stay strong.

R. Pushpa, M.Sc (Yoga)
Online Yoga & Meditation Coach
Radiant YogaVibes
https://www.instagram.com/pushpa_radiantyogavibes/