Walking is a popular form of exercise, but may not be enough to experience significant health benefits, a University of Alberta study shows.

According to the study presented recently at the American College of Sports Medicine annual conference low-intensity activity such as walking alone is not likely going to give anybody marked health benefits compared to programmes that occasionally elevate the intensity.

If your job is desk bound there are still plenty of things you can do to keep fit and toned.

As well as making sure you get up and have a stretch or a short walk every half an hour or so try some of the following exercises today:

1. Calf Stretch – Remove your shoes and place your feet flat on the floor with your knees slightly apart. Bring your toes up towards the front of your legs while keeping your heels on the floor. This will help iron kinks out of your calves.

2. 60 Second Aerobics – While seated, pump both arms over your head for 30 seconds, then rapidly tap your feet on the floor, American football-drill style, for 30 seconds. Repeat 3-5 times.

3. Body Lift – Place your hands on the arms of your chair and lift yourself up slightly. Repeat.

4. Buttock Squeeze – Tighten and squeeze your buttocks, hold five to ten seconds, and release. Repeat six to eight times. Really concentrate on the “squeeze” for maximum results.

5. Straight & Narrow – Sit up straight in your chair. Take note of how you sit throughout the day. If you’re slumping a lot, try to practice correcting your posture. Good posture makes you look thinner.

6. Arch – While sitting up arrow straight, bring your lower tummy towards forward until you feel your back arch. Next, reverse the motion. This will help relieve back pressure.

“Older people who exercise three or more times a week are less likely to suffer from Alzheimer’s and other types of dementia.”

– Annals of Internal Medicine,

April 2006