Hi welcome to HCM
I have gone thru your query and can understand your concern .

Dear, regular Physical activity , Balanced diet , proper rest are few of the golden rules of fitness and pain free life .

For moving your limbs , hands , feet , ankle , knees hips or any part you feel problem in moving needs Stretching and moving regularly ,slowly .

Stretching keeps you flexible and improves your range of motion, or how far you can move your joints in certain directions. It also helps you lower your odds of pain and injuries.
Even if you have stiff or sore knees or hips , walking may be a great exercise. Start slow, stand tall, and keep at it. You can ease joint pain,
strengthen your leg muscles, improve your posture, and improve your flexibility. It's also good for your heart.
Always warm up with a 5-minute walk first.
Lie down when you're ready to stretch your hamstring. Loop a bed sheet around your right foot. Use the sheet to help pull the straight leg up. Hold for 20 seconds, then lower the leg slow--ly . Repeat twice. Then, switch legs.
Sit on a chair . spread your arms in front bend your wrist , up and down 5 times .
Close and open your fingers fast -10 times .
Make fist of both hands and rotate from fist for 10 times clockwise and anti clockwise . Relax
Spread your arms side ways . bend from elbow .Touch your shoulders with your fingers . Stay for 3 seconds . Again spread arms and touch your shoulder . Repeat 5 times .Relax .
Stand tall and hold the back of a chair for support. Lift your heels off the ground and rise up on the toes of both feet. stretch your ankles , Hold for 3 seconds. Slowly lower both heels to the ground. Do two sets of 10 repetitions.
Strengthen your hips and thigh muscles. It can help with daily activities like walking or standing up.
Sit up with straight back in a chair . Bring your hands at the back of your neck , sitting erect , stretch your elbows , fluttering front and back 10 times . Relax .
Keep sitting on chair Hold your thighs with your fingers tightly 5 seconds . Kick your left foot back slightly, but keep your toes on the floor. Lift your right foot off the floor, knee bent. Hold the right leg in the air 3 seconds. Slowly lower your foot to the ground slow--ly . Do two sets of 10 repetitions. Switch legs after each set
Squeeze your knees together, squishing the pillow between them. 5 seconds. Relax. Do two sets of 10 repetitions. Switch legs after each set.

. Place two pillows on a chair. Sit on top, with your back straight, feet flat on the floor . Use your leg muscles to slowly and smoothly stand up tall. Then lower again to sit. Be sure your bent knees don’t move ahead of your toes. Try with your arms crossed or loose at your sides.

Stand tall and hold the back of a chair for support. Lift your heels off the ground and rise up on the toes of both feet. Hold for 3 seconds. Slowly lower both heels to the ground. Do two sets of 10 repetitions.

Place your left foot on a step of stairs Tighten your left thigh muscle and step up, touching your right foot onto the step. Keep your muscles tight as you slowly lower your right foot. Touch the floor and lift again. Do two sets of 10 repetitions. Switch legs after each set.

Being active may also help you lose weight, which takes pressure off your joints.
Some mild muscle soreness is normal at first. It's OK to work through it.

Massaging your stiff parts in right direction with warm olive oil daily will give strength help alley pain .
A level spoon of turmeric powder with a cup of hot cow's milk twice a day will help alley pain and inflammation .
Arnica 30 a drop in 2 table spoons water thrice a day for a week ,will remove cramps and weakness of bones , thus accelerate process of recovery.

Check with your doctor if you want to try over-the-counter pain relievers like ibuprofen, to ease the soreness.
Don't ignore pain in your joints, though. Let your doctor know if you have any.
Hope it helps solve your query .Take .All the best .

If you're not active now, check in with your doctor before you start a new exercise program.