apparently I'm more out of shape than I realized

[sadlebred]

Maybe you are doing too much too fast. I'd drop back a little bit. Ease back into it.

Take a few days off first. Let your muscles recover. Maybe exercise every 2 days for the first few weeks and then every day.

[joenali]

Too much too soon!

[wambam]

Too much too soon. Rest for at least a couple days. Maybe go on a walk just to get yourself moving.

[jene]

Definitely too much too soon. Let your body ease back into it!

[suebee]

Way too fast a start.

[kams]

Either one of those activities would make me tired/sore even right now when I'm in probably the best shape I've ever been! So, starting both up would kick almost anyone in the ass.

Foam rolling will help - it takes me about 40 minutes to do my entire body (I do it while I watch tv), and make sure you're drinking plenty to help flush out that lactic acid. If you're able to scale back a bit on either/both, it might be helpful for the next couple of weeks until your body acclimates.

ETA: when foam rolling hurts, it means you're doing it right and you need it Let your body, with as much of your body weight as possible, rest heavily against the roller in places where it really hurts until it releases - this may take a few minutes. Then roll the length of the muscle again until you find another particularly tight/uncomfortable spot & repeat.