Lifting weights makes your bones – not just your muscles – stronger. But don’t just take my word for it – here’s the research to prove it:

In one study, people with lots of muscle and little fat had higher bone density than those who had little muscle and lots of fat, despite the fact that the latter group weighed more (Clinical Exercise Physiology, May 2000).

In the past, it was believed that the heavier you were, the stronger your bones, but this study shows that it’s not just how much you weigh, but what type of weight you’re carrying. Muscles are better predictors of bone mineral content or density than fat mass or weight according to researchers involved in the study.

The study suggests that changes in muscle mass result in changes in bone that are three times greater than similar changes in fat. That means that if you gain a pound of muscle, you’ll increase bone strength three times more than if you gain a pound of fat.

But the reverse is also true: if you lose a pound of muscle, you’ll decrease bone strength three times more than if you lose a pound of fat. By lifting weights, you can prevent some of the loss of muscle that often occurs as you get older or when you’re trying to lose weight. If weight training isn’t for you there are plenty of other ways to build your muscle strength, for example doing gentle exercises at home — press ups, squats and sit ups, spring cleaning the house or carrying your shopping home.

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.