I had some small floaters (dots) a week ago in one eye and been diagnosed with "partial" pvd in both eyes using a oct scan. i need advice on care of partial vs normal pvd and advice on exercises & activities i need to avoid and for how long?

Partial or complete posterior vitreous detachement, not normal PVD. There is nothing you can do about this condition, you just need to see the eye surgeon right away when you suddenly experience more floaters or flashing lights or seeing a moving curtain or black cloud in front of your eye. In that case, intervention may need to be done urgently for possible retinal tears or retina detachments.