Bad hip pain

I second everything @MsCzar said. Consult with a medical professional and get your calorie intake locked down first, then start worrying about exercise.

Once you've got your calorie budget figured out, and have the blessing of your doctor to start exercising, you may want to start by looking for seated routines targeting the upper body and core. Many of these are geared toward the elderly, but don't discount them - you have to start somewhere. Your doc should also be able to steer you toward resources, or at least tell you what kinds of movements you should avoid so as to keep from further aggravating whatever's wrong with your hip, if nothing else.

I agree with everyone that seeking a true medical diagnosis is key.

For example, I have pretty severe arthritis in one hip, for which I get cortisone injections. My main form of exercise is lap swimming, but my orthopedist has recommended stroke/kick modifications so I don't damage the hip further.

Google chair exercises for some ideas!

Did the Ortho recommend physical therapy? I personally am a big proponent of it,being a rehab therapist myself (but in a totally different realm than adult PT). I'm also a big proponent, though, being someone with chronic aches and pains and muscular imbalances. I just started my 4th round of PT for yet another issue,but already just having that awareness of what's going on and doing the simple exercises at home already seems beneficial. A good PT can help you find out what specifically is the cause of your hip pain, (because it can be from many things, really) and find the exercises appropriate and specific to you.

If you are unable to get to PT, I'd highly suggest looking into Redefining Strength. She's a personal trainer who also has a lot of techniques and strategies for people like myself who have nagging pain.

I’ve had hip pain for years. Dull, deep, strong toothache like pain that kept me awake most nights. Staggering wobblies in the morning for the first five or ten minutes after getting up. Aches sitting, followed by aches standing. It seemed there was no way to win.

Weight loss helped tremendously, as did exercise, which probably strengthened muscles. You don’t have to be fancy. Just get up and walk.

Agree with @ninerbuff that the right walking shoes make a tremendous difference, and would add that the right socks do as well. I’m a huge fan of Balega socks. Yes, they’re expensive, but once you’ve tried them you will not go back to Hanes or inexpensive department store socks. And they last forever. Don’t wear out like the cheaper socks.

A pain cream like Penetrex or Voltaran was very helpful. Tiger Balm did nothing but smell the joint up. The CBD roll-on oil I tried was a bit fat zero.

Foot rests help a bit.

And several months ago I ordered a weighted blanket on a whim, after realizing it felt rather nice having my fat spoiled cat laying on me. I couldn’t believe the difference that made. I haven’t had to use Alleve, and seldom if ever use the creams now. I thought the weighted blankets were some kind of snake oil hype, but I’m a convert now. Husband loathes it. Says the feel of it reminds him of the time they gave him morphine during surgery.