It would seem to me that you have over stressed yourself. One thing that would help a lot is a good massage. Could you pay for one? Failing that, get some muscle rub and get someone to really give those sore muscles a treat. Or do it yourself, but that is not so much fun! Do it now with some Vaseline. You could try a gel with ibuprofen in it. Rub it in for half an hour, and repeat daily. Really kneed your muscles and joints. Perhaps get some pointers on utube.

I had a similar experience a few years ago. I went for a run and didn't feel too bad. The next day I couldn't get out of bed! You just have to take more care when you are not so young.

Once again, learn from the professionals. Cyclists will spend an hour on the bench getting their legs massage after a grueling day in the saddle. Do this before you go out. It all helps.