To improve leg muscles first sit straight in a chair. Your back should be absolutely erect. Keep your feet on the floor and slowly stretch your legs out as far as is possible. The feet and knees should be together. Now raise your legs until your feet are off the floor and your knees are completely straight. Keeping this position, bend the feet towards you, pushing your heels out as far as possible and then point the toes down as much as you can. Do both these movements about six times each. Now relax. For the next step, raise your feet once again, and keeping them together, turn them outwards until the soles support each other. Then turn them inwards until the ankles and big toe joints touch each other. Repeat each of these movements six times and relax.

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• Bend your knees deeply to reach an item on a low shelf, then straighten up
without leaning forward or holding onto anything for support.
• When you get into or out of a chair, don’t depend on the arms for help. Instead, let your thigh muscles contract to lower and raise your body while your back is kept straight.
• Climb stairs two at a time, with a straight back and without leaning dependently on the handrail.
• In the theater, on a bus, or during a meeting, sit with your lower back against a chair, then press your two legs tightly together as if they were one for as long as possible.
• To increase your walking speed, take longer strides rather than shorter, quicker steps. By lengthening your pace you’re using more of your thigh and hip muscles.
• Just before you retire at night, stand with your knees slightly bent and grip your pillow between them. Squeeze the pillow for 8 counts as if trying to crush it.

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