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Weight lifting, specifically deadlifts, will help with posture. By developing the spinal erector muscles (the two muscles that run from your pelvis to your skull beside your spine) you will invariably have a better posture.
In my case people actually notice the difference when i havn't been working out in a while because i start to stoop, when i get back on the weights i 'grow' taller.
As for putting ones knees up, stops blood pooling and eases the hearts workload. Buy the best chair you can, with full lower and upper back support, and arm rests, if you spend alot of time at the computer. I have a chair that tilts back, so it supports my back and stops me slouching when i lean. Plus i can rock on it, which is just so much fun.
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