Editor’s note: each week Brant and Dina McCreadie will draw on years of experience in sport and fitness to offer readers advice on exercise, diet and how to live a healthier and happier life overall.

This week we’re going to focus on men’s health and what it means to be physically fit in your lower body.

Did you know that the two largest muscles in your body are your thighs? your legs are responsible for carrying the load of your body weight every single day of your life. one of the best exercises for your lower body is walking up a flight of stairs. My suggestion is to forget the escalator, forget the elevator, and use the stairs to walk to your second-floor office.

Men, more than women, can usually be seen in the gym working the lower parts of their bodies. one of the most popular exercises for your lower body is squats. Squats can be done without any weight. These are called thrusters. Thrusters can be done with two dumbbells on your shoulders. you start in a standing position, squat down butt first, back straight and looking up to the ceiling. go no lower than a catcher’s position. When you stand back up, you thrust the dumbbells over your head.

Another low-impact leg exercise for men is lunges. Lunges have become a popular exercise over the past 10 years. although these exercises can be done without weights, they really work the glutes, hamstrings and quadriceps.

For this exercise, you put both your hands on your hips, you take a longer than normal step and with your opposite leg, you drop down to a squatting position — make sure when you drop that your lower knee doesn’t touch the floor. Continue the same movement with your left leg and do this for about five sets. you will really get a good leg workout.

Now, for our last exercise, I am going to share a little secret exercise that is perfect for executives who sit behind the desk all day long. But this only works if your chair has wheels on it. while you are sitting down, sit at the end of your chair and walk your chair while you are still sitting. this is best used on a flat surface in a hallway somewhere. Walk in your chair about 20 feet back and forth for five minutes. you will be amazed at the leg exercise that it gives you.

It is also always good to do calf exercises while you are sitting at your desk. this is probably the simplest exercise, but very effective. Stand up and do four sets of 10 reps of tiptoes. Combine those two exercises together and you have yourself a 20-minute leg exercise without even leaving the office.

I’ll share more office tips with you next week.