It's important to do a combination of at least 30 minutes of non-stop aerobic exercise and strengthening exercises for the upper, lower and core muscle groups. I would suggest you get a referral to a physical therapist and explain what you need . They should be able to help you develop a routine that will include both and work for you, while not irritating your hips and knees. They might even be able to give you some exercises that would help both the hips and the knees.

yes tyvm bob and brad are excellent

You Tube has rehab exervises, pluscI also use Bob and Brad who are also on You Tube.

Thank you very much for the hugs, sending hugs back

Thank you very much yes i really like this one i did it while i was watching i can do this at work during my lunch break😀