I'm not sure if this will help but what I've done to exercise is I started with something that slightly challenged me but didn't incredibly increase my pain. For me that was walking for 10 minutes. And I just did that until it was easy. Once 10 minutes was easy, I increased to walking for 15 minutes. Then once 15 minutes was easy, I did 20 minutes which is what I'm still doing, because it's not easy enough to increase the difficulty yet. Before I did this, I tried to do the most exercise I could all at once because who knows when I'll have the energy to do it again. But this consistent exercise with very slight increases has been the only plan that I've been able to maintain. This is also really long sorry lol

Look up exercises aimed at toddlers/seniors and easy beginner yoga poses, those should be a lot easier on your joints and fatigue so you wont further damage yourself or make things harder the next day while still getting you moving around. Make sure you don't over do it either, not everyone's built the same and you'll want to prioritize not hurting yourself.

I found that there are right and wrong exercises for my body. Yoga and gentle stretching and strength work especially in my core I've found to help a ton. It works for me. Walks don't. It's not the right type of exercise for me. Tredmill is in the middle. I can't walk or run on griund without pain, but on the treadmill, the ground is moving underneath me, so it's helping me a little. Sometimes this helps, and I can run fast, sometimes it's kinda painful. I'm learning what my body does and doesn't like

yoga doesn't make me lose weight and is actually extremely more painful for me, I'm glad it works for you tho! Just struggling to find something I can do but I see no one really understands my body as I do 😅

I get it. It's a process trying to figure out what works. I've been doing karate my whole life so I quickly learned what's good and what's bad for me. I do it anyway in class, but outside of karate I will not so anything that is not right for my body. Good luck!