Muscles become soft, flabby and weak if they are not being used. Strength training is something many people want to shy away from because they immediately think of lifting heavy weights and long workouts.
It doesn't have to be that way. Do some pushups on a exercise ball and you will give your upper body and your core muscles a heck of a good workout. For your legs, running is great and stair climbing is excellent as well. Jump on a bike or a stationary bike.
Go to the stairs and on the first stair, do full calf raises. Push up on your toes as high as possible and allow your heels to go as low as possible on the down portion. Excellent.
The lunge is a good overall exercise for your legs and your lower body.
You don't have to hit the weights but you should be doing some form of strength training at least 3 days a week.
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