Agree with Carbonfiberboy, except for the squats. I have to listen to my body, here. I do a deep squat when I get down to do a saddle measurement, with some discomfort upon standing back up. It's one of the ways I discover I may have an injury. It abates if I only do partial squats until the knee feels stronger, maybe ¼, then ½, then ¾. One of the therapies (according to Dr. Road Fan) is walking, and another is gentle pedaling at medium cadence and low effort, and I also try to think about linear/vertical knee tracking, all very gentle. Also necessary is no leg hyperextension or foot pressing the pedal at BDC - that means the saddle is too low. I think the benefit here is something related to knee self-lubrication.
The 2 and 3 mile walks also work and relax my hip ball joints.