What exercise can I do with all these ailments? Advice please!

Pilates or yoga.
Please do NOT just try that at home from a YouTube video.

Eg you think that most poses in yoga are on your knees. But that’s nit the case plus most poses can be adapted which a GOOD yoga teacher will guide you through.
Same with Pilates.

And I agree with rest!!. Too much too soon, too quickly.

@trythisforsize I think you might be going too fast, too soon, with too much pressure on the same muscle groups.

I have similar issues and have found that I really need to mix up my activities.

The best thing I've found for myself is a local class that focuses on functional fitness using appropriate weights. Each class has different exercises, so you never overdo it.

It has helped me more than any amount of physio sessions, probably because of the whole body focus. I started going with a rotator cuff injury which had been niggling for a year - it was completely within two months.

There might be something like this in your area.

Machine based strength training. That way, you can avoid the action that gives you tennis elbow, strengthen the back muscles without irritating the clunky shoulder, no squatting because you get to sit down and strengthen the leg muscles without going past the point of pain, strengthen the waist, lower back and obliques without having to overstress the clunky/painful bits and you can nope out of anything without the risks of dropping lumps of metal. And you get your heart rate up without pounding down on your knees hundreds of times in an hour.

If you don't fancy moving metal right now, you could use bands at home, look into ballet barre stuff (as that will be completely under your control) and using a wobble board - just balancing on that will get your heart rate up.

Would spinning at home suit you?

Pilates.

Not yoga you will really struggle

I agree with @comebye - start with some seated exercises while you’re stuck on the couch.

Just to add, pilates is a long game. You might not love it straight away, as there won't be the instant buzz like with team sports and cardio. I remember spending my first lesson wondering if I was actually doing anything and then worrying I was going to wet myself because I'd never done so much core work 😅

Cycling? Low impact, but still good for cardio and getting out in fresh air. Combined with yoga or strength training.

I'd suggest aqua aerobics or aqua jogging, a lot of runners do this when injured.

I'd also strongly recommend clinical pilates (physio led, either mat or reformer classes) as online classes can do more harm than good if you're not using proper form. As you get older your core strength protects a lot of joints etc, and if you're not activating your core when doing other exercise you are going to be more injury prone.

I was also going to suggest pilates, +/- yoga.

However, I would also see a physiotherapist to get advice about what kind of exercises would be best for you. Ask whether he/she recommends that you initially see a personal trainer to help you do your exercises correctly. Also check whether some form of weight/resistance training might be appropriate for.

In the meantime, have a look at Dr Jo on YouTube. She is a doctor of physiotherapy with a huge catalogue of exercise programmes for all kinds of physical ailments.

Lucy Wyndham Reed has lots of short, easy workouts on YouTube.

Mat pilates with the right teacher, someone knowledgeable about your issues and able to adapt their classes to your needs.

Yoga is lovely, but doesn't have the same focus on strength building like pilates.

This might sound bonkers, but look up chair exercises for ancient people! It will be slow and gentle, but at least you will be moving a bit. Much sympathy to you, I have a bundle of ailments too, and have built up quite a repertoire of one legged, or one armed, things which I can do. Don't give up!

Many pilates exercises are similar or identical to exercises prescribed by physios

Pilates

Which is about strengthening muscles and joints rather than yoga which promotes meditative breathing and flexibility.

Pilates will help you build core strength and strengthen your joints, working safely within your capacity. Especially if you do it 121.

Following with interest. I’m the same. Any exercise seems to inflame something else.

I remember trying to do Pilates. I had to put my hands on the floor. They weren’t strong enough to support my weight, and really hurt.

Its been diagnosed as neural tension. The best thing that helped me was a physio son treated the whole body at a pain clinic.

Pilates. Reformer Pilates if you can find a class near you.

Consudering what you say, walking 7-10 k and steps, you are putting yourself through far more your body can manage.

I suggest you take a full month off exercise, let your body rest and recover a bit, then start with gentle exercise. You may want to Google Jessica Valance Pilates. She is a physiotherapist so her sessions focus on different point you want to improve. They are not very long sessions at all but are massively effective so I suggest not overdoing it until you feel much better.

yoga? Its amazing the strength it will build. Then you might find you can do more of the other sports too.