And pick up heavy things and put them down.
The deadlift, squat, push up, pull up, and suitcase carry being your most important exercises after simply walking.
I tore my left knee meniscus about 15-20 years ago. It healed without surgery and I use hiking poles and a knee brace. But I’ve got to be careful about over stressing it with squats.
I load my backpack with 20 pounds just to carry more weight in the hills and mountains.