People do not have to visit pricey fitness centres in their ladies gym clothing in order to keep fit, a women's health expert has suggested.

Wina Sturgeon wrote in Women's Adventure Magazine that there are a number of "perfectly good" exercises that people can do without having to take out an expensive gym membership first.

"These exercises won't build big muscles or substitute for a more thorough workout, but they will keep your body functional; and it's much better than just sitting around doing nothing," she wrote.

One of exercises she recommended involves sitting back against a chair or couch and gripping something small, like a cordless phone, between the feet.

The exerciser should then lift the object up until their legs are straight, then lower their feet to the floor again and let the small weight go.

Between 15 and 20 repetitions of this will work all of the leg muscles, improve ankle flexibility and warm up the leg joints, especially the knee, Ms Sturgeon wrote.

Last month, researchers in the Netherlands revealed that women suffering from osteoarthritis of the knee can reduce the amount of pain they experience by leading a more active lifestyle.

Posted by Sue Wallis ADNFCR-2569-ID-800030214-ADNFCR

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