Chondromalacia patella diagnosed 1 year.

Had chondromalacia patella 1 year dd physio excercise for few months stopped sometimes I will do. Recently took xray . Report normal iam having pain.. both knees since 1year pain is mild on and off. 10 days pai n is severe ..dr said to take mri .. is it curable?? Physio excercise how many days to do . Regular excercise can I do fir 30mins atleast. Beginner level apart from physio. Or should I avoid regular excercise if so how many months ? Can I do regular excercise like jumping Jack's pushup mountain climbers knee to toe touch side leg raiser arm circle shoulder abs crunches glutebridge, sidetwist. Suryanamsakar 10rounds..can I do fir avoid for some months if so howmanymonths ?? Iam slightly over weight height 5,7 weight 75kg. Thyroid normal .acidity is there .