The key to a longer life? You may be standing on it.

You know what’s scary? Not being able to rise from the sofa without pushing off with your hands. Did you know that strong quadriceps can equal longer life?

Your quadriceps—or quads—are the large muscles on the front of your thighs. You use them whenever you move, but especially for climbing stairs, walking, and pushing yourself up out of that chair or sofa. When your quads are strong, you will more easily climb stairs without losing your balance, but when you do slip on a pebble and falter, they’ll likely be the muscles that save you from falling. So when the quads are weak, you are more at risk for falls. You’re also more likely to spend too much time sitting. And of course too much sitting leads to weight gain… and we all know the downward spiral that can lead to in the body.

People who are more mobile tend to live longer, and with weak quadriceps muscles you’ll be less mobile. It’s tremendously important to work the muscles in your legs so you can stay active. Try sitting on a bench and coming to an upright standing position without moving your feet—do it 10 times or so until you feel a burn in your thighs. (Make sure to keep your knees over your ankles, never over your toes!) Squats and leg presses are excellent exercises for your quads, but be sure you ask a professional or friend who knows proper form to show you how to perform the exercises before you try them. It takes some work to stay healthy, but it’s worth it!